5.70 km · 33:04 (33:05 elapsed) · 5:48/km · HR 139 avg / 155 max · cadence 172 spm · +46m/-49m
Execution: plan 40′ Z2 → ran 33:04 (-17 %) · HR 139 avg (Z2 cap 145)
10%Z2 78%11%
| Split | Dist | Time | Pace | GAP | Elev | HR |
|---|---|---|---|---|---|---|
| 1 | 1.00 km | 5:53 | 5:53/km | 6:00/km | +12 m | 125 |
| 2 | 1.00 km | 5:42 | 5:42/km | 5:33/km | +19 m | 141 |
| 3 | 1.00 km | 5:36 | 5:36/km | 5:33/km | +7 m | 141 |
| 4 | 1.00 km | 5:46 | 5:46/km | 5:44/km | +9 m | 142 |
| 5 | 1.00 km | 6:02 | 6:02/km | 5:58/km | +14 m | 143 |
| 6 | 0.69 km | 4:07 | 5:58/km | 5:45/km | +8 m | 142 |
S12 day 2, two days from Beluga – not much pain from anywhere. Clean, easy, on schedule.
The coach’s read
5.70 km in 33:04 (well under the 40’ cap), HR 139/155, 10 % Z1 / 78 % Z2 / 11 % Z3 – solid discipline. Strength B also synced fine. Wellness steady (7-day RHR 40.9, HRV 67.7), form still comfortably positive. Broadest positive report in a while: not much pain from anywhere, not just the hip/adductor specifically. Two days out from Beluga, arriving about as well as this block’s late-season niggles have allowed.
Part of week 12 of the 30 km build.