Long run 81′ Z2 — 15.8 km

15.75 km · 92:17 · 5:51/km · HR 148 avg / 164 max

Execution: plan 81′ Z2 → ran 92:17 (+14 %) · 1 % Z1 / 25 % Z2 / 74 % Z3 · HR 148 avg (Z2 cap 145)

Social long run with friends — +28 % over the 12 km / 72 min cap, at the fast-flat profile that historically flares my legs. Aerobically fine (4.7 % decoupling), and the foot passed every checkpoint afterwards. Bent, didn’t break — and doesn’t get to become a habit.

Part of week 2 of the 30 km build.