Zone 1, nothing more. Legs opening up after Sunday.
Replay flies the camera along your GPS trace and reads back the time, distance and heart rate at every point. Start and finish are the same pin.
Speed held together well — the dips are the corners and the junctions, not fatigue. Average 27.3 km/h across 28.20 km.
Cardiac drift of 4 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.
8 m of gain over 28.20 km. Effectively flat — every second here was earned on the legs, not given by gravity.
Normalised power 190 W against an average of 142 W gives a variability index of 1.34 — punchy, not steady. Intensity factor 0.71 against a 268 W FTP.
84 rpm average. Anything in the high 80s to mid 90s keeps the load on the lungs instead of the legs — you are in the right window.
91% in Z1–Z2. Easy sessions should live here, and this one did. Discipline like that is what makes the hard days work.
