17.21 km · 172:09 (176:06 elapsed) · 10:00/km · HR 141 avg / 179 max · cadence 135 spm · +592m/-713m
Execution: race day — controlled effort, not raced · HR 141 avg (Z2 cap 145)
| Split | Dist | Time | Pace | GAP | Elev | HR |
|---|---|---|---|---|---|---|
| 1 | 1.01 km | 8:49 | 8:44/km | 6:04/km | +63 m | 140 |
| 2 | 1.00 km | 5:52 | 5:52/km | 6:13/km | +12 m | 153 |
| 3 | 1.00 km | 8:31 | 8:31/km | 7:45/km | +28 m | 145 |
| 4 | 1.00 km | 13:57 | 13:57/km | 9:00/km | +97 m | 137 |
| 5 | 1.00 km | 12:09 | 12:09/km | 11:35/km | 0 m | 129 |
| 6 | 1.00 km | 13:21 | 13:21/km | 8:40/km | +97 m | 141 |
| 7 | 1.00 km | 11:35 | 11:35/km | 9:25/km | +76 m | 141 |
| 8 | 1.00 km | 8:41 | 8:41/km | 8:48/km | +16 m | 145 |
| 9 | 1.00 km | 8:51 | 8:51/km | 8:27/km | +22 m | 144 |
| 10 | 1.00 km | 13:48 | 13:48/km | 8:59/km | +98 m | 138 |
| 11 | 1.00 km | 9:57 | 9:57/km | 9:21/km | +36 m | 135 |
| 12 | 1.00 km | 10:00 | 10:00/km | 9:37/km | +4 m | 132 |
| 13 | 1.00 km | 11:42 | 11:42/km | 10:14/km | +24 m | 139 |
| 14 | 1.00 km | 7:27 | 7:27/km | 7:20/km | +25 m | 153 |
| 15 | 1.00 km | 12:11 | 12:11/km | 10:02/km | +37 m | 130 |
| 16 | 1.01 km | 9:53 | 9:47/km | 10:05/km | +35 m | 143 |
| 17 | 1.00 km | 7:57 | 7:57/km | 7:28/km | +26 m | 155 |
| 18 | 0.21 km | 1:26 | 6:50/km | 6:49/km | +4 m | 167 |
Beluga 18 km trail race – done, no pain. 17.21 km, 2:52:09 moving, D+592/-713 m, HR 141/179. The outcome that mattered most after a block-long right hip/adductor situation.
The coach’s read
17.21 km in 172:09 moving (176:06 elapsed), HR 141/179, D+592/-713 m – the climbing figure matches the plan’s expected ~600 m almost exactly, with real descent too. Zones 11/59/25/3/1 % Z1-Z5, pace 10:00/km – exactly the hike-the-climbs, control-the-descents effort this race was designed to be, not a fitness readout. A short shakeout jog preceded it. Wellness going in was excellent (7-day RHR 40.3, HRV 69.3, 8 h sleep the night before); form dropped to -9.7 after, the expected size of hit for an effort this size. Two HR readings were investigated afterward: a suspected early spike checked out as a genuine 81-second stop (stationary, 0 m covered) rather than a sensor glitch, and a ~13 km excursion to 175 bpm was a smooth ~2-minute ramp up and down – the shape of a real effort spike (a short punchy climb), not a glitch. But the number that actually matters: no pain, anywhere, on the single most-watched session of the entire block. The right hip/adductor situation that dominated August and September held up through 600 m of technical descent without needing the hike-if-it-talks contingency at all.
Part of week 12 of the 30 km build.