7.59 km · 41:36 (41:37 elapsed) · 5:28/km · HR 142 avg / 161 max · cadence 174 spm · +45m/-48m
Execution: plan 40′ Z2 → ran 41:36 (+4 %) · HR 142 avg (Z2 cap 145)
| Split | Dist | Time | Pace | GAP | Elev | HR |
|---|---|---|---|---|---|---|
| 1 | 1.00 km | 5:23 | 5:23/km | 5:28/km | +10 m | 128 |
| 2 | 1.00 km | 5:06 | 5:06/km | 5:10/km | +1 m | 141 |
| 3 | 1.00 km | 5:18 | 5:18/km | 5:16/km | +5 m | 142 |
| 4 | 1.00 km | 5:23 | 5:23/km | 5:28/km | +3 m | 143 |
| 5 | 1.00 km | 5:57 | 5:57/km | 5:40/km | +16 m | 145 |
| 6 | 1.00 km | 5:53 | 5:53/km | 5:51/km | +15 m | 146 |
| 7 | 1.00 km | 5:33 | 5:33/km | 5:42/km | +5 m | 141 |
| 8 | 0.25 km | 1:28 | 5:52/km | 5:39/km | +3 m | 146 |
| 9 | 0.33 km | 1:37 | 4:54/km | 4:58/km | 0 m | 154 |
S8 day 1, first session since Saturday’s flare. 7.59 km, 41:36, 68 % Z2. Low ab felt ok overall — a little on descents, not on the flat. Strength A tonight.
The coach’s read
First session since Saturday’s psoas/rectus-abdominis flare, and the read is encouraging: 7.59 km in 41:36 (just over the 40’ cap), HR 142/161, 68 % Z2 / 27 % Z3 — same mild warmth as the block’s other easy runs, nothing new there. The low ab felt ok on the flat and only a little during descents — consistent with the same eccentric-loading pattern already seen after UTFS, where the right hip was specifically tired after the downhill and fine on the uphill power-hike. That’s a real improvement from Saturday’s progressive pain and points at descents specifically as the load that provokes it, rather than running in general. Wellness continues green (7-day RHR 40.7, HRV 67.4); form -4.3, still recovering from Saturday’s long run on the expected trajectory. Strength A scheduled for tonight rather than skipped — the plan’s original conditional call.
Part of week 8 of the 30 km build.