4.45 km · 30:44 (30:45 elapsed) · 6:54/km · HR 126 avg / 149 max · cadence 167 spm · +38m/-38m
Execution: plan 40′ Z2 → ran 30:44 (-23 %) · HR 126 avg (Z2 cap 145)
| Split | Dist | Time | Pace | GAP | Elev | HR |
|---|---|---|---|---|---|---|
| 1 | 1.00 km | 7:11 | 7:11/km | 7:11/km | +3 m | 116 |
| 2 | 1.00 km | 6:48 | 6:48/km | 6:50/km | +4 m | 123 |
| 3 | 1.00 km | 7:12 | 7:12/km | 7:01/km | +17 m | 126 |
| 4 | 1.00 km | 6:51 | 6:51/km | 6:52/km | +8 m | 131 |
| 5 | 0.44 km | 2:44 | 6:13/km | 5:58/km | +4 m | 141 |
S9 day 1 – short and conservative on purpose (30:44 vs the 40’ cap, 66 % Z1), the right call the morning after the peak long run. Ab still hot from yesterday.
The coach’s read
4.45 km in 30:44, well under the 40’ cap, HR 126/149, 66 % Z1 / 31 % Z2 / 3 % Z3 – the opposite of this block’s usual too-hot easy run, and that looks deliberate: a short, genuinely gentle session the morning after Saturday’s peak long run (23.24 km, hot zones, an ab flare). Wellness stayed green (7-day RHR 41.3, HRV 61.9), form recovering from -8.2 to -6.0. The ab is still hot today, a day later – hasn’t settled overnight the way the milder flares earlier in the block did. Strength A tonight, planned as just the two calf-raise exercises, skipping the single-leg glute bridge (the one move in that session with real hip/trunk involvement) as a precaution.
Part of week 9 of the 30 km build.