10.73 km · 65:26 (65:27 elapsed) · 6:06/km · HR 136 avg / 149 max · cadence 172 spm · +88m/-87m
Execution: plan 66′ Z2 → ran 65:26 (-1 %) · HR 136 avg (Z2 cap 145)
| Split | Dist | Time | Pace | GAP | Elev | HR |
|---|---|---|---|---|---|---|
| 1 | 1.00 km | 6:09 | 6:09/km | 6:14/km | +15 m | 123 |
| 2 | 1.00 km | 5:44 | 5:44/km | 5:48/km | +3 m | 132 |
| 3 | 1.00 km | 5:43 | 5:43/km | 5:46/km | +3 m | 136 |
| 4 | 1.00 km | 5:50 | 5:50/km | 5:55/km | +4 m | 135 |
| 5 | 1.00 km | 6:53 | 6:53/km | 6:49/km | +14 m | 139 |
| 6 | 1.00 km | 6:10 | 6:10/km | 5:57/km | +19 m | 138 |
| 7 | 1.00 km | 6:26 | 6:26/km | 6:16/km | +17 m | 138 |
| 8 | 1.00 km | 5:51 | 5:51/km | 5:54/km | +1 m | 137 |
| 9 | 1.00 km | 6:16 | 6:16/km | 6:04/km | +13 m | 137 |
| 10 | 1.00 km | 6:01 | 6:01/km | 6:01/km | +7 m | 137 |
| 11 | 0.72 km | 4:25 | 6:08/km | 5:55/km | +6 m | 142 |
S8’s medium-long — the cleanest zone discipline in weeks (90 % Z2), landed right on the 66’ cap. Ab was felt again, not badly, but present. PT finally booked for next week.
The coach’s read
10.73 km in 65:26 (right on the 66’ cap), HR 136/149, 90 % Z2 / 2 % Z3 — one of the cleanest sessions of the whole block, a real step up from the last few slightly -warm easy runs. Wellness stayed green (7-day RHR 41.3, HRV 63.1) despite form sitting around -5.3, the accumulated fatigue of this week’s build rather than anything acute. The ab was felt again during the run – not badly, but present – on a real-distance medium-long with some rolling terrain, continuing the load-dependent pattern seen all week: worse on Saturday’s big long run, mild on Monday’s short easy descents, present but tolerable here in between. Two PT appointments are now booked for next week – the re-evaluation that’s been overdue since Aug 9 is finally happening. Until then, same conditional approach: go by feel, don’t treat any session as automatic.
Part of week 8 of the 30 km build.