Today's session

Sun Jun 7 · Garage 80–83°F est · Z2+ consolidation

Z2+ consolidation · 45 min coffee adj sleep 7+h water-spike adjusted

Warm5m

Settle8m

Steady22m

Ease5m

Cool5m

2.10%

2.41%

2.62%

2.41%

1.80%

Intensity Profile

Warm Settle Steady Ease Cool

Warm up

2.1 mph · 0% incline

0 – 5 min

<105 bpm

Settle

2.4 mph · 1% incline

5 – 13 min

105–112 bpm

Steady Z2

2.6 mph · 2% incline

13 – 35 min

110–120 bpm

Ease off

2.4 mph · 1% incline

35 – 40 min

105–112 bpm

Cool down

1.8 mph · 0% incline

40 – 45 min

<105 bpm

Warm up

0 – 5 min

2.1 mph · 0%

<105 bpm

Settle

5 – 13 min

2.4 mph · 1%

105–112 bpm

Steady Z2

13 – 35 min

2.6 mph · 2%

110–120 bpm

Ease off

35 – 40 min

2.4 mph · 1%

105–112 bpm

Cool down

40 – 45 min

1.8 mph · 0%

<105 bpm

Duration

min

Peak HR

110–120

bpm

Cap

128

hard stop

Yesterday's 127–130 peaks were mostly water/drinking artifacts, so today is upgraded from strict recovery to Z2+ consolidation, not moderate.
Forecast-derived garage estimate 80–83°F from Fremont sunny late morning; actual thermometer overrides.
If actual garage ≥82°F: keep it easy at 2.4–2.5 mph / 0–1% or shorten to 30 min. No moderate push today.
CAP: ignore brief drinking-water spikes. Keep sustained walking HR ≤125; hard stop 128. If HR >125 for 2–3 min while not drinking, drop to 2.1–2.3 mph flat.
If HR is unusually high from the start, throat symptoms return, or you feel feverish/body aches/chest symptoms/dizzy/headache/calf pain: stop.
Drink water in small sips; sit 2 min before standing.