6.78 km · 38:51 (38:52 elapsed) · 5:43/km · HR 140 avg / 158 max · cadence 173 spm · +36m/-36m
Execution: plan 40′ Z2 → ran 38:51 (-3 %) · HR 140 avg (Z2 cap 145)
| Split | Dist | Time | Pace | GAP | Elev | HR |
|---|---|---|---|---|---|---|
| 1 | 1.00 km | 6:03 | 6:03/km | 5:59/km | +13 m | 135 |
| 2 | 1.00 km | 5:34 | 5:34/km | 5:38/km | +4 m | 134 |
| 3 | 1.00 km | 5:33 | 5:33/km | 5:35/km | +10 m | 137 |
| 4 | 1.00 km | 5:33 | 5:33/km | 5:39/km | +4 m | 140 |
| 5 | 1.00 km | 5:53 | 5:53/km | 5:41/km | +14 m | 143 |
| 6 | 1.00 km | 5:40 | 5:40/km | 5:41/km | +3 m | 143 |
| 7 | 0.78 km | 4:37 | 5:55/km | 5:46/km | +12 m | 146 |
S12 day 1, five days out from Beluga. Adductor/abs felt good, not noticed at all during the run; hip felt something but nothing alarming. A watch-display HR spike at ~1min didn’t make it into the recorded data.
The coach’s read
6.78 km in 38:51 (right under the 40’ cap), HR 140/158, 6 % Z1 / 76 % Z2 / 18 % Z3 – reasonable discipline. A reported watch-display HR spike (158) around the 1-minute mark checked out as a real-time glitch that never made it into the synced data – the recorded stream shows a smooth, continuous climb through that window (123 at 55s to 150 by 2:29), no spike anywhere near the start. The logged max/avg/zones are genuine, not a sensor artifact. On the adductor/hip, five days from Beluga: adductor and abs felt good, not noticed at all during the run – the PT’s adductor-focused treatment appears to be holding. The hip is the one still showing some awareness – felt something, no pain, nothing alarming by his own read. Consistent with the ‘brittle’ assessment from a few days ago: not a flare, but not fully cleared either, heading into a race with 600 m of technical descent.
Part of week 12 of the 30 km build.