Medium-long 54′ Z2 — 9.1 km

9.12 km · 54:01 · 5:55/km · HR 136 avg / 148 max

Execution: plan 54′ Z2 → ran 54:01 (+0 %) · 13 % Z1 / 85 % Z2 / 2 % Z3 · HR 136 avg (Z2 cap 145)

Controlled medium-long: pace dead-steady 5:58→5:55→5:55, 85 % Z2. What the plan is supposed to look like.

Part of week 2 of the 30 km build.