Long run 114′ Z2 — 19.2 km

19.21 km · 113:52 (113:53 elapsed) · 5:55/km · HR 142 avg / 161 max · cadence 173 spm · +167m/-204m

Execution: plan 114′ Z2 → ran 113:52 (-0 %) · HR 142 avg (Z2 cap 145)

S7’s flagged long run — 114’ step-up, the one everyone’s been watching since Aug 1. Landed almost exactly on the cap (19.21 km, 113:52, 70 % Z2), but the psoas/rectus-abdominis issue flared: low ab/pubis pain early, high hip pain later. PT visit now a priority, not optional.

The coach’s read

This is the session flagged since Aug 1 as the real test — bigger than the 102’ run that likely helped trigger the psoas/rectus-abdominis strain three weeks ago. Objectively it landed almost exactly on the 114-minute cap (113:52) at 19.21 km, 5:55/km, over 167 m of climb; zones 70 % Z2 / 28 % Z3, HR 142/161 — right at the good-discipline threshold, warmer than the block’s cleanest sessions but not undisciplined for a run this long and hilly. Cadence ~173 spm, in the 175-180 target range. Wellness going in was solid (7-day RHR 40.9, HRV 68.4, both green); form dropped to -7.1 afterward, the expected size of dip for a session this long. But the number that actually matters: the psoas/rectus-abdominis issue flared during the run — low ab/pubis pain early, then high hip pain later, feet fine throughout, uncertain whether gait changed from ~17-18 km on. Groin pain is one of the specific PT-escalation triggers already written into course.org’s plan, and this is the second time this exact issue has shown up since the original Aug 2 strain, with the PT re-evaluation promised ‘after UTFS’ still not done three weeks later. At rest afterward it settled to feeling merely tired, with the same ‘worse sitting up from lying down’ marker as the original episode — consistent with a fatigue-driven re-flare of the known issue rather than a new injury, but this crosses from ‘watch it’ into ‘get it actually looked at.’

Part of week 7 of the 30 km build.