6.77 km · 37:21 (37:22 elapsed) · 5:31/km · HR 142 avg / 155 max · cadence 173 spm · +39m/-38m
Execution: optional day, nothing scheduled · HR 142 avg (Z2 cap 145)
| Split | Dist | Time | Pace | GAP | Elev | HR |
|---|---|---|---|---|---|---|
| 1 | 1.00 km | 5:39 | 5:39/km | 5:48/km | +10 m | 128 |
| 2 | 1.00 km | 5:13 | 5:13/km | 5:19/km | +3 m | 140 |
| 3 | 1.00 km | 5:23 | 5:23/km | 5:22/km | +4 m | 143 |
| 4 | 1.00 km | 5:18 | 5:18/km | 5:23/km | +11 m | 144 |
| 5 | 1.00 km | 5:48 | 5:48/km | 5:35/km | +11 m | 145 |
| 6 | 1.00 km | 5:37 | 5:37/km | 5:38/km | +13 m | 146 |
| 7 | 0.76 km | 4:25 | 5:49/km | 5:39/km | +7 m | 148 |
First run back, three days post-Beluga – a bit hot (38 % Z3) but expected so soon after a demanding trail race. Post-race soreness following a normal recovery curve: quads worse day+2, much better day+3; new left soleus and front-inner-leg tightness since the race, not present before it.
The coach’s read
6.77 km in 37:21, HR 142/155, 6 % Z1 / 56 % Z2 / 38 % Z3 – warmer than ideal but unsurprising three days after a ~3-hour trail effort with 713 m of descent. Wellness continues its clean post-race recovery (form -9.7 -> -5.7 -> -2.3 -> -3.1, essentially settled; 7-day HRV still green at 67.1). The soreness pattern reads as normal eccentric-load DOMS from Beluga’s descent rather than anything new to worry about: quads were tight the day after the race, notably better by day three – the textbook DOMS timeline. New this time: some left soleus tightness (most noticeable at the end of today’s run) and a vaguer front-inner-left-leg tightness, neither present before the race. Both plausible from the same descent load – calves take heavy eccentric braking work on technical downhill – and notably on the LEFT side, opposite from the right hip/adductor issue tracked all block. Worth watching since it’s new, but reads as race soreness, not a flare.
Part of week 13 of the 30 km build.