6.76 km · 37:59 (38:00 elapsed) · 5:37/km · HR 142 avg / 156 max · cadence 173 spm · +40m/-39m
Execution: optional day, nothing scheduled · HR 142 avg (Z2 cap 145)
| Split | Dist | Time | Pace | GAP | Elev | HR |
|---|---|---|---|---|---|---|
| 1 | 1.01 km | 5:42 | 5:39/km | 5:47/km | +11 m | 125 |
| 2 | 1.00 km | 5:22 | 5:22/km | 5:26/km | +3 m | 140 |
| 3 | 1.00 km | 5:31 | 5:31/km | 5:34/km | +5 m | 143 |
| 4 | 1.00 km | 5:30 | 5:30/km | 5:34/km | 0 m | 144 |
| 5 | 1.00 km | 5:48 | 5:48/km | 5:35/km | +13 m | 147 |
| 6 | 1.00 km | 5:43 | 5:43/km | 5:44/km | +10 m | 144 |
| 7 | 0.75 km | 4:25 | 5:53/km | 5:43/km | +10 m | 148 |
First run back after a full week off (renovations ran long + very sore after a PT visit – a deliberate full rest, not a lapse). Came in hot and fast (36 % Z3), fresh-legs pattern after time off.
The coach’s read
6.76 km in 37:59, 5:37/km, HR 142/156, 36 % Z3 – noticeably hotter and faster than the recent easy-pace pattern. First session after a genuine full week of zero training (Sep 2-7): renovations took the full 3 days rather than just the weekend, and significant soreness from a PT visit prompted taking the rest of that week easy on top of it – a deliberate, sensible call given real post-treatment soreness, not a discipline lapse. Wellness reflects the week off clearly: form climbed steadily to +10.9 by the end of it. Given how close Beluga (Sep 19) now is, decided not to chase the original week-11 23 km long run target – ramping back gently instead and letting Beluga itself serve as the next real long effort, as already designed.
Part of week 11 of the 30 km build.