Medium-long 36′ Z2 — 6.7 km

6.65 km · 37:30 · 5:38/km · HR 138 avg / 150 max

Execution: plan 36′ Z2 → ran 37:30 (+4 %) · 12 % Z1 / 78 % Z2 / 11 % Z3 · HR 138 avg (Z2 cap 145)

Deload medium-long, right on the 36-minute cap. Morning markers agree the recovery is landing: resting HR 40, HRV back to 66.

Part of week 3 of the 30 km build.