4.40 km · 30:14 (30:15 elapsed) · 6:52/km · HR 127 avg / 147 max · cadence 173 spm · +40m/-40m
Execution: optional day, nothing scheduled · HR 127 avg (Z2 cap 145)
| Split | Dist | Time | Pace | GAP | Elev | HR |
|---|---|---|---|---|---|---|
| 1 | 1.00 km | 6:42 | 6:42/km | 6:47/km | +17 m | 120 |
| 2 | 1.00 km | 6:52 | 6:52/km | 6:56/km | 0 m | 123 |
| 3 | 1.00 km | 7:09 | 7:09/km | 6:55/km | +23 m | 129 |
| 4 | 1.00 km | 6:50 | 6:50/km | 6:45/km | +7 m | 130 |
| 5 | 0.39 km | 2:43 | 6:58/km | 6:39/km | +7 m | 138 |
Clean, easy, unscheduled Tuesday – hip felt good today, four days from Beluga. Race-day plan confirmed: hike climbs, control descents, hike immediately if the hip talks rather than push to finish.
The coach’s read
4.40 km in 30:14, HR 127/147, 66 % Z1 / 33 % Z2 / 1 % Z3 – short and genuinely easy, good tapering pattern with Beluga four days out. Wellness solid (7-day RHR 41.1, HRV 66.6), form has been sitting comfortably positive for several days – arriving fresh. Hip felt good on this one, the best report in a stretch that’s included everything from ‘brittle’ to ’nothing alarming.’ Race-day plan is confirmed and agreed going in: hike the climbs, control the descents (short stride, quick feet, no bombing), and if the hip talks mid-race, shift to hiking the rest immediately rather than pushing to finish at effort. The race was never the goal – arriving at week 13 without a setback is.
Part of week 12 of the 30 km build.