Long run 126′ Z2 — 23.2 km

23.24 km · 139:46 (140:01 elapsed) · 6:00/km · HR 145 avg / 161 max · cadence 173 spm · +150m/-184m

Execution: optional day, nothing scheduled · HR 145 avg (Z2 cap 145)

S8’s peak long run, shifted to Sunday – a routing mishap (a planned street turned out not to exist) added distance, pushed pace to limit the time overage. Landed over both caps anyway: 23.24 km / 139:46 vs 126’ / 21 km target. Ab not great again; hip stayed out of it this time.

The coach’s read

The week’s peak long run, meant to be 126’ / 21 km, came in at 23.24 km / 139:46 – over both caps. Not a pacing lapse: a planned route included a street that turned out not to exist, and once that detour was locked in the choice was bust the time cap or bust the HR cap trying to still arrive close to on time. Zones show exactly that tradeoff – 54 % Z2 / 44 % Z3, HR 145/161, avg pinned right at the Z2 ceiling – pushing pace to limit the time overage cost zone discipline instead, and the run still landed 14 minutes over anyway. Wellness going in was genuinely green (7-day RHR 40.9, HRV 62.9), so this wasn’t fatigue forcing the miss; form dropped hard afterward to -8.2, among the most fatigued readings of the block, which tracks given the extra load. The psoas/rectus-abdominis ab was not great again on this one – but the hip stayed out of it this time, unlike Aug 15’s flare which had both. Foot was fine throughout. Another data point for the same load-dependent pattern: bigger/harder efforts provoke it, easy days mostly don’t. The PT re-evaluation booked for this week is the thing that actually needs to happen before reading too much further into these run-by-run signals.

Part of week 8 of the 30 km build.