6.50 km · 43:26 (43:27 elapsed) · 6:40/km · HR 128 avg / 149 max · cadence 172 spm · +39m/-35m
Execution: plan 40′ Z2 → ran 43:26 (+9 %) · HR 128 avg (Z2 cap 145)
| Split | Dist | Time | Pace | GAP | Elev | HR |
|---|---|---|---|---|---|---|
| 1 | 1.00 km | 6:33 | 6:33/km | 6:39/km | +1 m | 119 |
| 2 | 1.00 km | 6:45 | 6:45/km | 6:48/km | +7 m | 119 |
| 3 | 1.00 km | 6:36 | 6:36/km | 6:40/km | +8 m | 126 |
| 4 | 1.00 km | 6:48 | 6:48/km | 6:46/km | +11 m | 127 |
| 5 | 1.00 km | 6:45 | 6:45/km | 6:40/km | +11 m | 134 |
| 6 | 0.98 km | 6:34 | 6:42/km | 6:35/km | +11 m | 135 |
| 7 | 0.52 km | 3:27 | 6:38/km | 6:25/km | +5 m | 139 |
S10 day 1 – clean, hip/ab ok, but general fatigue (calves/foot/hips) plus a scheduling conflict prompted shortening this whole week rather than pushing into the build volume it was supposed to step up to.
The coach’s read
6.50 km in 43:26, HR 128/149, 55 % Z1 / 43 % Z2 / 1 % Z3 – clean discipline, low HR. Hip and ab held up fine today, but general tiredness from Sunday’s long run plus a broader pattern – 7-day RHR ticked to 42 (the green ceiling), HRV dipped, and calves/foot/hips all reporting some fatigue at once, not one specific flare – landed right as the plan was stepping back up from last week’s deload into a 23 km build week. Combined with an unrelated scheduling conflict (weekend renovations forcing Saturday’s long run to be skipped anyway), the call was to lean into it: skip the long run with no makeup, trim Wednesday’s medium-long to easy pace, keep Thursday light. Documented in course.org as an unplanned mini-deload – proactive, not injury-forced, and cheap against a 30 km goal that’s still ~7 weeks out.
Part of week 10 of the 30 km build.