6.76 km · 38:28 (38:29 elapsed) · 5:41/km · HR 137 avg / 150 max · cadence 176 spm · +40m/-39m
Execution: plan 40′ Z2 → ran 38:28 (-4 %) · HR 137 avg (Z2 cap 145)
| Split | Dist | Time | Pace | GAP | Elev | HR |
|---|---|---|---|---|---|---|
| 1 | 1.01 km | 5:49 | 5:46/km | 5:55/km | +10 m | 124 |
| 2 | 1.00 km | 5:15 | 5:15/km | 5:20/km | +3 m | 137 |
| 3 | 1.00 km | 5:22 | 5:22/km | 5:22/km | +9 m | 139 |
| 4 | 1.00 km | 5:32 | 5:32/km | 5:37/km | +1 m | 140 |
| 5 | 1.00 km | 5:54 | 5:54/km | 5:40/km | +12 m | 141 |
| 6 | 1.00 km | 6:01 | 6:01/km | 6:03/km | +5 m | 136 |
| 7 | 0.76 km | 4:37 | 6:04/km | 5:58/km | +5 m | 139 |
S7 day 1, first session after UTFS — 89 % Z2, on the 40-minute cap. Clean restart.
The coach’s read
Textbook first day back: 38:28 against the 40-minute cap, 89 % Zone 2, only 2 % Zone 3. Whatever fatigue UTFS left didn’t show up in the numbers today — HR stayed controlled throughout. Form is still deeply negative (-6.8, barely recovered from Sunday’s -7.5) so the legs are carrying real fatigue even if the session itself looked effortless; that’s exactly why Saturday’s 114’ long run stays a completion-driven call rather than a given. Wednesday’s medium-long is the next real read on how the week is trending.
Part of week 7 of the 30 km build.