2026-08-18
Morning Run
7.2 km · Run
Plan APhysio B
Distance
7.2 km
Pace
5:51/km
Avg HR
147 bpm
Cadence
161 spm
Decoupling
11.2%
VI
1.069
Load
71
CTL
29.0
ATL
26.4
TSB
2.6
Coach take
CTL 29 is 14 points below Venice target — consistency over the next weeks matters more than any single session. Plan compliance A — you executed what was on the calendar.
Km series
Plan vs actual
| Metric | Planned | Actual |
|---|---|---|
| Distance | — | 7.2 km |
| Duration | — | 42m9s |
| Avg HR | — | 147 bpm |
| Avg pace | — | 5:52/km |
| Load | — | 71 |
Values prefixed with ~ are estimated from workout structure.
HR zone distribution
Segment bests
5K
5:42/km
147 bpm avg
10K
5:55/km
148 bpm avg
Best km (#3)
5:26/km
150 bpm avg
Half-split comparison
Km splits
| Km | Pace | HR | Cadence | Dec | VI |
|---|---|---|---|---|---|
| 1 | 6:22/km | 133 | 162 | 0% | 1.004 |
| 2 | 5:34/km | 146 | 168 | -20.2% | 1.019 |
| 3 | 5:26/km | 150 | 168 | -5.1% | 1.04 |
| 4 | 5:31/km | 150 | 170 | 1.5% | 1.039 |
| 5 | 5:37/km | 155 | 158 | -1.6% | 1.114 |
| 6 | 6:56/km | 143 | 140 | 34% | 1.209 |
| 7 | 5:45/km | 155 | 170 | -23.4% | 1.035 |
| 7.2 | 6:08/km | 154 | 168 | 7.2% | 1.008 |
Deep analysis
Unplanned 7k and it got away from you. You opened easy then the heart rate climbed through the middle. Thursday is 45 minutes easy. Keep it so you can talk. Pace doesn't matter.
Tomorrow
- Thursday: 45 minutes easy.
- Keep it so you can talk.
- Ignore pace.