2026-08-12
Morning Run
9.1 km · Run
Distance
9.1 km
Pace
6:08/km
Avg HR
158 bpm
Cadence
161 spm
Decoupling
2.2%
VI
1.057
Load
80
CTL
29.2
ATL
22.9
TSB
6.3
Coach take
CTL 29 is 14 points below Venice target — consistency over the next weeks matters more than any single session. Fresh legs (TSB +6) — good window for quality if the plan calls for it.
Km series
Plan vs actual
| Metric | Planned | Actual |
|---|---|---|
| Distance | — | 9.1 km |
| Duration | — | 55m50s |
| Avg HR | — | 158 bpm |
| Avg pace | — | 6:06/km |
| Load | — | 80 |
Values prefixed with ~ are estimated from workout structure.
HR zone distribution
Segment bests
5K
5:54/km
159 bpm avg
10K
6:48/km
156 bpm avg
Best km (#4)
5:36/km
165 bpm avg
Half-split comparison
Km splits
| Km | Pace | HR | Cadence | Dec | VI |
|---|---|---|---|---|---|
| 1 | 6:13/km | 144 | 162 | 0% | 1.004 |
| 2 | 5:55/km | 159 | 166 | -13.8% | 1 |
| 3 | 5:49/km | 163 | 166 | -4.2% | 1 |
| 4 | 5:36/km | 165 | 164 | -4.7% | 1.003 |
| 5 | 5:58/km | 164 | 164 | 7.2% | 1.001 |
| 6 | 5:59/km | 164 | 164 | 0.1% | 1.001 |
| 7 | 7:37/km | 156 | 164 | 33.8% | 1.006 |
| 8 | 5:50/km | 159 | 166 | -24.7% | 1.001 |
| 9 | 7:06/km | 157 | 154 | 23% | 1.075 |
| 9.1 | 11:53/km | 132 | 110 | 99.3% | 1.006 |