6.72 km · 37:19 · 5:33/km · HR 136 avg / 152 max
Execution: plan 40′ Z2 → ran 37:19 (-7 %) · HR 136 avg (Z2 cap 145)
12%Z2 83%
Week 4, day 1: gate passed in the morning, prescription delivered in the evening — 83 % Z2 at HR 136.
The coach’s read
Week 4 opens with the easy-run archetype: HR 136 average, only 5 % of the run above Zone 2, and a 5:33 pace that fell out of the discipline rather than being chased. One transition artifact: the watch still carried the 35-minute version at run time — the 40-minute prescription reached the calendar mid-day — so 37:19 splits the difference; from Wednesday the watch says 40′. The build is back on: the week’s real watch-points are the morning scores and the first Wednesday Rathleff dose.
Part of week 4 of the 30 km build.