7.47 km · 40:36 · 5:26/km · HR 140 avg / 152 max
Execution: plan 40′ Z2 → ran 40:36 (+2 %) · HR 140 avg (Z2 cap 145)
First 40-minute easy run of the plan. The 5:26/km looks flashy but the route was net downhill — the honest fitness signal came Monday, on a matched loop.
The coach’s read
The duration progression executes: 40:36 against the new 40-minute prescription, 80 % Zone 2, ceiling respected. The 5:26/km needs an asterisk: the route dropped a net 50 m, worth roughly 7–12 s/km — terrain-adjusted this is ~5:33–5:38 at HR 140, in line with Monday, not a step past it. The real pace-at-heart-rate signal is the like-for-like pair: the same loop ridden on Jul 9 and Jul 20 came back 16 s/km faster at 3 bpm lower HR eleven days apart. That’s the Zone 2 thesis — this run just isn’t the data point that proves it. Fourth run of the week, every one inside its lines.
Part of week 4 of the 30 km build.