4.39 km · 29:02 (29:16 elapsed) · 6:36/km · HR 129 avg / 148 max · cadence 173 spm · +40m/-40m
Execution: optional day, nothing scheduled · HR 129 avg (Z2 cap 145)
| Split | Dist | Time | Pace | GAP | Elev | HR |
|---|---|---|---|---|---|---|
| 1 | 1.00 km | 6:32 | 6:32/km | 6:33/km | +15 m | 124 |
| 2 | 1.00 km | 6:26 | 6:26/km | 6:29/km | +3 m | 128 |
| 3 | 1.00 km | 7:06 | 7:06/km | 6:54/km | +25 m | 128 |
| 4 | 1.00 km | 6:41 | 6:41/km | 6:37/km | +8 m | 129 |
| 5 | 0.39 km | 2:24 | 6:09/km | 5:52/km | +7 m | 140 |
Unscheduled Tuesday easy, clean and short – the mini-deload week continuing. Ab/adductor fine during running; worst when rolling over or getting up in bed.
The coach’s read
4.39 km in 29:02, HR 129/148, 54 % Z1 / 44 % Z2 / 2 % Z3 – short, clean, unscheduled, consistent with this week’s deliberately light week. Wellness trend worth watching: 7-day RHR has crept up three days running (42.0 -> 42.4 -> 42.6) and 7-day HRV has eased down from its recent peak (66.9 -> 62.6), sleep a bit shorter last night too. Nothing dramatic, but the same pattern that prompted this week’s mini-deload, good confirmation the timing was right. On the adductor: fine during running right now, but most noticeable rolling over or getting up in bed – the same ‘worse sitting up from lying down’ marker as the original Aug 2 strain, just newly specific about which motion triggers it. Reassuring that running itself isn’t the current aggravator, though the tissue clearly isn’t fully settled yet.
Part of week 10 of the 30 km build.