30-minute shuffle recovery

Circulation

Time~30m

Distance4.4 km

DifficultyEasy

Route: Flat and short. Nothing to prove here.

Calibrated by your 5K best effort (23:55 on 08-27, measured by Strava): easy 6:12–6:52 · long 6:02–6:37 /km — trust these over the printed bands.

Ground you knowwithin reach of 4.4 km

steepest descent −14 m in km 4 · run once · best 6:14/km

steepest descent −7 m in km 5 · run once · best 4:48/km

steepest descent −21 m in km 3 · run once · best 5:20/km

steepest descent −8 m in km 1 · run once · best 5:47/km

130 min extremely easy

This week's recovery slot is already done (w4_rec_jog on 2026-09-01) — marking this one replaces it.