Long run — 12.1 km

12.13 km · 72:04 · 5:56/km · HR 140 avg / 155 max

Execution: plan 72′ Z2 → ran 72:04 (+0 %) · 8 % Z1 / 76 % Z2 / 17 % Z3 · HR 140 avg (Z2 cap 145)

First long run of the plan. Decoupling 0.7 % — the aerobic engine is fine; the work is discipline, not fitness.

Part of week 1 of the 30 km build.