6.80 km · 47:00 (50:15 elapsed) · 6:54/km · HR 123 avg / 147 max · cadence 170 spm · +42m/-42m
Execution: plan 48′ Z2 → ran 47:00 (-2 %) · HR 123 avg (Z2 cap 145)
Z1 87%13%
| Split | Dist | Time | Pace | GAP | Elev | HR |
|---|---|---|---|---|---|---|
| 1 | 1.00 km | 6:57 | 6:57/km | 7:03/km | +6 m | 113 |
| 2 | 1.00 km | 6:49 | 6:49/km | 6:51/km | +1 m | 117 |
| 3 | 1.00 km | 6:44 | 6:44/km | 6:49/km | +4 m | 120 |
| 4 | 1.00 km | 6:49 | 6:49/km | 6:55/km | +7 m | 123 |
| 5 | 1.00 km | 7:03 | 7:03/km | 6:51/km | +16 m | 127 |
| 6 | 1.00 km | 7:04 | 7:04/km | 7:03/km | +4 m | 126 |
| 7 | 0.80 km | 5:36 | 7:00/km | 6:47/km | +17 m | 133 |
S9’s medium-long, very conservative – 47:00 right on the 48’ cap, 87 % Z1. Strength B (Thu) also synced fine.
The coach’s read
6.80 km in 47:00 moving (50:15 elapsed – a good 3 minutes of stopped time), HR 123/147, 87 % Z1 / 13 % Z2 / 1 % Z3 – genuinely conversational, even easier than the day before. Landed right on the 48’ cap. Continues the conservative pattern since Saturday’s hot long run and ab flare – exactly the kind of week the plan needed here, easy days actually easy while the ab settles.
Part of week 9 of the 30 km build.