2026-08-14
Morning Run
11.2 km · Run
Distance
11.2 km
Pace
6:10/km
Avg HR
163 bpm
Cadence
165 spm
Decoupling
3.0%
VI
1.005
Load
97
CTL
30.1
ATL
30.1
TSB
0.0
Coach take
CTL 30 is 13 points below Venice target — consistency over the next weeks matters more than any single session.
Km series
Plan vs actual
| Metric | Planned | Actual |
|---|---|---|
| Distance | — | 11.2 km |
| Duration | — | 1h09m |
| Avg HR | — | 163 bpm |
| Avg pace | — | 6:10/km |
| Load | — | 97 |
Values prefixed with ~ are estimated from workout structure.
HR zone distribution
Segment bests
5K
6:31/km
163 bpm avg
10K
6:19/km
163 bpm avg
Best km (#11)
5:04/km
163 bpm avg
Half-split comparison
Km splits
| Km | Pace | HR | Cadence | Dec | VI |
|---|---|---|---|---|---|
| 1 | 7:21/km | 155 | 162 | 0% | 1.006 |
| 2 | 6:56/km | 170 | 166 | -14% | 1.002 |
| 3 | 6:26/km | 174 | 168 | -9.4% | 1.005 |
| 4 | 6:00/km | 157 | 164 | 3.5% | 1.003 |
| 5 | 5:52/km | 161 | 166 | -4.6% | 1.003 |
| 6 | 6:18/km | 157 | 160 | 9.9% | 1.016 |
| 7 | 6:22/km | 174 | 168 | -8.8% | 1.005 |
| 8 | 6:21/km | 169 | 166 | 2.7% | 1.007 |
| 9 | 6:01/km | 161 | 164 | -0.6% | 1.007 |
| 10 | 5:32/km | 155 | 164 | -4.3% | 1.002 |
| 11 | 5:04/km | 163 | 166 | -13.1% | 1.002 |
| 11.2 | 5:07/km | 164 | 164 | 0.6% | 1 |