Tue 4 Aug · 6.4 km · Easy

The plan called for 6.5 km at 5:35–5:45 per km in Z2L. The athlete covered 6.41 km — essentially on distance — but ran at an average pace of 6:02, notably slower than the 5:35–5:45 target. Looking at the laps, only laps 3, 5, and 6 (5:49, 5:50, 5:47) fell within or near the target window; lap 2 opened at 6:36 — likely a warm-up settle — and laps 7 and 8 drifted back to 6:04–6:06. The whole-run average is dragged down by those slower bookend laps, but even the mid-run pace only briefly touched the lower edge of the target band rather than sitting comfortably within it.

• –Pace ran 17–27 seconds per km slower than the target band across most laps despite HR landing squarely in the prescribed zone — worth monitoring whether this is terrain, fatigue, or pacing habit as intensity builds.

Despite running slower than planned, HR tracked well within the Z2L target of 135–142 bpm across the bulk of the run — laps 4 through 8 all sat in that band. The opening lap at 122 bpm reflects a genuine warm-up, and HR stabilised appropriately from lap 3 onward. The pace-HR relationship is broadly coherent: slower running produced expected HR suppression with no signs of cardiac drift or decoupling. RPE 4 alongside an avg HR of 136 signals a comfortable aerobic effort and no undue fatigue, consistent with an ACWR of 1.32 that, while elevated, hasn't yet manifested as physiological stress.