UTFS 10 km trail (race) — 13.4 km

13.39 km · 159:31 (165:52 elapsed) · 11:54/km · HR 131 avg / 158 max · cadence 124 spm · +675m/-673m

Execution: race day — controlled effort, not raced · HR 131 avg (Z2 cap 145)

UTFS 10 km trail — run exactly like June 6, not like a race: avg HR 131, 90 % Z1-Z2, 675 m of climb power-hiked under control.

The coach’s read

The template held: June 6’s Lac Beauport trail 10k was avg HR 134, 94 % Z1-Z2, max 154 — the proof that controlled trail effort works. Today: avg HR 131, 90 % Z1-Z2, max 158, over 675 m of climb (Mont Sacré-Cœur wall included) and 13.39 km of actual distance against the nominal 10k. Even more controlled on average HR than the template, on a course with meaningfully more vertical. Pace was 11:54/km — that number means nothing here; power-hiking a wall like this at HR 131 is the entire point, not a fitness signal to read literally. This was the first real test since the psoas/rectus abdominis treatment and the pause on the exercises that triggered it — discipline held under race-adjacent conditions, which is exactly what this week needed to prove before the PT re-evaluation. Load 109, form dropped to -7.5 from Saturday’s +2.0 — expected for a ~2:40 effort, not a concern on its own.

Part of week 6 of the 30 km build.