Preview · three outdoor runs · no interpolated trends

Evan Roberts / zone 2 aerobic base

MAF ceiling 150 bpm · custom Watch zones (not Apple default) · lift P/P/L not logged

150
MAF ceiling
Custom zones · bpm
Z1 <138 Z2 139–150 Z3 151–162 Z4 163–174 Z5 175+

Counts as Z2 if avg HR ≤ 150, most time in Z1+Z2, no meaningful Z4. ~15–20% Z3 from run/walk lag is OK.

MON
24
—
TUE
25
—
WED
26
Z2 · 5 mi
THU
27
Z2 · 5 mi
FRI
28
—
SAT
29
MIXED · 10 mi
SUN
30
—
Z2 sessions
2
of 3 outdoor runs · 26 and 27 Aug counted. 29 Aug mixed, not counted.
Strict Z2 minutes
1:17:35
credited from Z2 days (42:55 + 34:40). +46:49 on mixed, not credited.
Easy aerobic minutes
1:47:05
Z1+Z2 on counted days (57:30 + 49:35). +60:31 mixed, flagged.
Hold under 150
4–5 mi
~60 min. Full 5 mi Wed/Thu. Sat held 4 mi (50:08) then drifted.

Minutes by day

Strict Z2 vs easy aerobic (Z1+Z2) vs time above Z2. Grouped, not stacked — easy includes Z2. Sat 29 is mixed: 65:47 above Z2.

43
58
14
Wed 26
35
50
10
Thu 27
47
61
66
Sat 29
Strict Z2 Easy aerobic (Z1+Z2) Above Z2 (Z3+) scale 0–70 min · values on bars are minutes

Aerobic base · pace vs avg HR

Z2-classified runs only. Mixed (29 Aug) excluded. Two real points — no fit line. 26 Aug pace from 71:46 / ~5 mi (no mile splits).

MAF 150 11:00 13:00 15:00 140 145 150 avg HR (bpm) pace (faster up) Wed 26 14:21/mi 145 Thu 27 11:57/mi 143

29 Aug · HR by mile

~10 mi · 2:06:18 · avg 152 · peak 177. First 4 miles stay under MAF (avg 145), then cardiac drift. Mile 10 is a partial at 17'12"/mi.

Z2 hold drift after mile 4 150 180 150 130 12 34 56 78 910* mile · *10 is a partial
Not a Z2 session. Avg 152, 26:30 in Z4, 1:40 in Z5. Easy aerobic 60:31 exists but is flagged mixed — do not credit toward the Z2 streak.

29 Aug · splits

Time / pace / HR / watts. Cyan HR = under 150. Orange = over.

MiTimePaceHRW
111:4811:48141166
212:0212:02144165
313:2913:29147152
412:4912:49148169
512:2012:20153169
612:2412:24160175
714:0414:04156143
813:2513:25158160
913:0613:06161144
10*10:5117:12153122

Sessions

Zone bars are Z1 to Z5 left to right, scaled to session duration. Classification uses the rule above — not Apple Watch default zones.

Date Class Mi Time Avg Pace Zones Easy Strict Z2 Above Z3% Notes
Wed 26 Z2 5 71:46 145 14:21
57:30 42:55 14:16 20% Easy aerobic. Mile HRs 145, 145, 144, 146, 145. Z3 lag OK. No Z4/Z5.
Thu 27 Z2 5 59:44 143 11:57
49:35 34:40 10:09 17% Fastest Z2. Mile HRs 141–144. Paces 11:22, 11:47, 12:12, 12:10, 11:56.
Sat 29 MIXED ~10 2:06:18 152 / 177 12:38
60:31 46:49 65:47 30% First 4 mi Z2, then drift. 26:30 Z4. Do not count as Z2.