5.83 km · 40:49 · 6:59/km · HR 119 avg / 133 max
Execution: optional day, nothing scheduled · HR 119 avg (Z2 cap 145)
Z1 98%
Recovery-pace shakeout at HR 119, 98 % Zone 1 — deload executed like it means it. Strength A in the evening, one day late after Monday’s dry-needling session.
The coach’s read
An optional day used correctly: 98 % Zone 1 at HR 119 — a genuine recovery jog, not a stealth workout. Strength A in the evening, one day late to give Monday’s dry needling room to settle. Small decisions, correctly sequenced.
Part of week 3 of the 30 km build.