Training log · 9 outdoor runs · Aug base + Sep 24 restart

Evan Roberts / zone 2 aerobic base

MAF ceiling 150 bpm · coaching Z2 139–150 · Apple zone times shown separately

150
MAF ceiling
Coaching bands · bpm
Z1 <139 Z2 139–150 Above 151+

Grade Z2 if avg ≤150 and mile HRs mostly ≤150. Mixed if avg ~145–152 with late drift. Above if avg ≥150 with sustained climb. Stacked bars use Apple Watch zone minutes (Apple Z2 ≈138–149).

Restart block · Sep 24 – Oct 5

6 sessions · only Oct 1 clean Z2
Sessions
6
Sep 24, 28, 30 · Oct 1, 4, 5. August base excluded from KPIs.
Total miles
22.4
2.31 + 2.42 + 5.06 + 2.52 + 5.03 + 5.07
Avg HR trend
157→146
157 · 150 · 148 · 144 · 152 · 146
Clean Z2 days
1
Only Oct 1 clearly clean (avg 144). Oct 5 closest (146, late miles over).

Progress · avg HR over time

All 9 runs. Horizontal line = MAF 150. Open circles = August base. Filled = restart block. Color = coaching grade.

Z2 Mixed Above August base dashed = MAF 150
Restart read. First week back ran hot (157 → 150). Sep 30 and Oct 5 sit just under the ceiling on average but drift late. Oct 1 is the only session that clearly held coaching Z2. Oct 4 re-climbed (152 avg, miles 2–5 over 150).
Coaching vs Apple. Zone bars below are Apple Watch bands. Grading uses MAF 150 / Z2 139–150 and mile HR shape — not Apple’s Z2 minutes alone.

Restart grade mix

Of 6 restart sessions: 1 Z2 · 3 Mixed · 2 Above

1 3 Mixed 2 Above

Mile-HR drift

Small multiples for every run with mile heart rates. Dashed line = MAF 150. Cyan under · orange/red over.

Sessions

Newest first. Badge = coaching grade (MAF/Z2). Zone bars = Apple Watch minutes when recorded. Mile HRs colored vs 150.

Date Grade Mi Time Avg HR Mile HRs Apple zones Notes

Apple zone minutes · stacked

Only runs that logged z1–z5. Apple bands (useful distribution), not the coaching grade. Height = session minutes in each Apple zone.

Apple Z1 Apple Z2 Apple Z3 Apple Z4 Apple Z5