Threshold set. Held 1:32 average, last one 1:28.
Replay flies the camera along your GPS trace and reads back the time, distance and heart rate at every point. Green pin is the start, red is where you stopped.
Even pacing through the middle, and the last quarter did not fall apart. Fastest kilometre was 21:01, slowest 21:18 — a 1% spread, which is tight for this distance.
Cardiac drift of 5 bpm across the session at a steady effort — that is normal, and lower than it was three months ago at the same pace. That gap is your aerobic fitness improving.
34 spm average. It drops in the final quarter, which is the posterior chain fatiguing rather than the engine. Two strength sessions a week fixes that.
9% in Z1–Z2. Easy sessions should live here, and this one did. Discipline like that is what makes the hard days work.
