6.97 km · 39:00 (39:08 elapsed) · 5:35/km · HR 142 avg / 151 max · cadence 175 spm · +34m/-33m
Execution: plan 40′ Z2 → ran 39:00 (-2 %) · HR 142 avg (Z2 cap 145)
| Split | Dist | Time | Pace | GAP | Elev | HR |
|---|---|---|---|---|---|---|
| 1 | 1.00 km | 5:30 | 5:30/km | 5:36/km | +3 m | 127 |
| 2 | 1.00 km | 5:24 | 5:24/km | 5:24/km | +3 m | 142 |
| 3 | 1.00 km | 5:38 | 5:38/km | 5:35/km | +3 m | 142 |
| 4 | 1.00 km | 5:33 | 5:33/km | 5:26/km | +6 m | 145 |
| 5 | 1.00 km | 5:35 | 5:35/km | 5:41/km | +1 m | 145 |
| 6 | 1.00 km | 5:36 | 5:36/km | 5:36/km | +4 m | 144 |
| 7 | 0.97 km | 5:46 | 5:57/km | 5:47/km | +7 m | 144 |
S7 day 2 — Wednesday’s medium-long got skipped (away for work, no makeup). Thursday’s regular easy + strength B slot: 71 % Z2, HR 142 avg. Hip more than fine; foot still a bit tight.
The coach’s read
Wednesday’s 60’ medium-long didn’t happen — travel took the day, and per the plan that’s just absorbed, not made up. Thursday’s easy + strength B went ahead on schedule: 6.97 km in 39:00 (39:08 elapsed), HR 142/151, 71 % Z2 / 24 % Z3 — a bit warmer than Aug 10’s 89 % Z2 restart, but nothing structural: last night was a short 5.6 h sleep (same travel), and the 7-day RHR (40.3) and HRV (70.0) are both still comfortably green, so this reads as one warm easy run on a short night rather than a fatigue signal. Right hip was more than fine — a genuinely good data point given the psoas/rectus-abdominis history. Foot’s still a bit tight, same low-grade plantar fasciopathy background rather than anything new or worsening; keep watching the morning score. Saturday’s 114’ long run is still the week’s real test — a genuine volume step-up on its own regardless of today’s numbers, worth the same scrutiny already flagged.
Part of week 7 of the 30 km build.