15.98 km · 96:00 (97:58 elapsed) · 6:00/km · HR 143 avg / 162 max · cadence 171 spm · +101m/-103m
Execution: optional day, nothing scheduled · HR 143 avg (Z2 cap 145)
| Split | Dist | Time | Pace | GAP | Elev | HR |
|---|---|---|---|---|---|---|
| 1 | 1.00 km | 5:30 | 5:30/km | 5:44/km | +7 m | 127 |
| 2 | 1.00 km | 5:29 | 5:29/km | 5:38/km | +6 m | 137 |
| 3 | 1.00 km | 5:42 | 5:42/km | 5:44/km | +8 m | 141 |
| 4 | 1.00 km | 6:12 | 6:12/km | 5:56/km | +13 m | 142 |
| 5 | 1.00 km | 6:06 | 6:06/km | 5:53/km | +13 m | 145 |
| 6 | 1.00 km | 7:04 | 7:04/km | 6:45/km | +23 m | 139 |
| 7 | 1.00 km | 6:03 | 6:03/km | 5:57/km | +14 m | 145 |
| 8 | 1.00 km | 6:16 | 6:16/km | 6:08/km | +9 m | 145 |
| 9 | 1.00 km | 6:26 | 6:26/km | 6:15/km | +10 m | 144 |
| 10 | 1.00 km | 6:41 | 6:41/km | 6:36/km | +11 m | 143 |
| 11 | 1.00 km | 5:54 | 5:54/km | 6:00/km | +13 m | 144 |
| 12 | 1.00 km | 6:03 | 6:03/km | 6:00/km | +7 m | 143 |
| 13 | 1.00 km | 5:39 | 5:39/km | 5:44/km | +7 m | 151 |
| 14 | 1.00 km | 6:26 | 6:26/km | 6:15/km | +16 m | 151 |
| 15 | 1.00 km | 7:11 | 7:11/km | 7:22/km | +1 m | 143 |
| 16 | 0.58 km | 3:19 | 5:43/km | 6:03/km | 0 m | 144 |
| 17 | 0.39 km | 1:58 | 5:03/km | 5:17/km | 0 m | 150 |
S9’s deload-week long run, shifted to Sunday – landed almost exactly on both the 96’ cap and ~16 km target. Zones ran hot again (40 % Z3) but hip/ab held up, just general post-long-run tiredness.
The coach’s read
15.98 km in 96:00 moving (97:58 elapsed) – right on the 96’ cap and the deload week’s ~16 km target, excellent duration/distance discipline. Zones were hot though: 3 % Z1 / 56 % Z2 / 40 % Z3, HR 143/162 – some drift is normal over 96 minutes, but this is a return to the too-hot pattern after the clean, conservative stretch of Aug 24-28. Wellness going in was genuinely good (form +2.8 the day before, one of the better readings this block; 7-day HRV 65.3); form dropped to -4.2 after, a normal long-run dip from a well-rested start, not a concern. Hip and ab held up through it – still good, per the PT-treated adductor improvement holding – just general tiredness afterward, which is expected for a run this size regardless of the injury history. Another day-late shift on the long run (Sat -> Sun), the third time that’s happened this block; the plan absorbs it same as always.
Part of week 9 of the 30 km build.