6.76 km · 43:08 (43:09 elapsed) · 6:22/km · HR 130 avg / 147 max · cadence 172 spm · +40m/-40m
Execution: optional day, nothing scheduled · HR 130 avg (Z2 cap 145)
| Split | Dist | Time | Pace | GAP | Elev | HR |
|---|---|---|---|---|---|---|
| 1 | 1.00 km | 6:34 | 6:34/km | 6:42/km | +14 m | 114 |
| 2 | 1.00 km | 6:10 | 6:10/km | 6:12/km | +4 m | 125 |
| 3 | 1.00 km | 6:13 | 6:13/km | 6:17/km | +9 m | 126 |
| 4 | 1.00 km | 6:11 | 6:11/km | 6:15/km | +3 m | 132 |
| 5 | 1.00 km | 6:32 | 6:32/km | 6:18/km | +12 m | 137 |
| 6 | 1.00 km | 6:27 | 6:27/km | 6:27/km | +4 m | 137 |
| 7 | 0.76 km | 5:03 | 6:39/km | 6:29/km | +7 m | 139 |
S9 day 5 of clean, conservative running since the Aug 23 flare – 43:08, 59 % Z2, no real Z3. Hip and abs are ‘pretty good’ as of today, first genuinely good report since the flare.
The coach’s read
6.76 km in 43:08, HR 130/147, 41 % Z1 / 59 % Z2 / 1 % Z3 – the fourth straight day (Aug 24-28) of genuinely easy, well-disciplined running since Saturday’s hot 23 km peak long run and the ab flare that came with it. Wellness has recovered cleanly across that stretch: form -8.2 -> -6.0 -> -2.9 -> -2.4 -> 0.2 -> -0.1, 7-day HRV actually climbing (61.9 -> 66.9). RHR ticked up a bit today (44 vs the recent 39-43) but the 7-day average is still green, not flagging it alone. The real news: hip and abs are ‘pretty good’ as of today – the first genuinely positive status report since the Aug 23 flare, after several days of it staying hot. Good timing heading into Saturday’s 96’ long run, though that’s still a real step up in duration and worth watching rather than assuming clear.
Part of week 9 of the 30 km build.