2026-08-20
Easy Z2
7.7 km · Run
Plan APhysio C
Distance
7.7 km
Pace
5:51/km
Avg HR
157 bpm
Cadence
167 spm
Decoupling
5.5%
VI
1.005
Load
67
CTL
29.3
ATL
28.8
TSB
0.5
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 | — | 7.7 km |
| Duration | 45m | 45m |
| Avg HR | ~152 bpm | 157 bpm |
| Avg pace | ~6:30/km | 5:52/km |
| Load | ~73 | 67 |
Values prefixed with ~ are estimated from workout structure.
HR zone distribution
Segment bests
5K
5:49/km
155 bpm avg
10K
5:53/km
158 bpm avg
Best km (#3)
5:45/km
157 bpm avg
Half-split comparison
Km splits
| Km | Pace | HR | Cadence | Dec | VI |
|---|---|---|---|---|---|
| 1 | 5:57/km | 142 | 164 | 0% | 1.008 |
| 2 | 5:48/km | 156 | 168 | -11.2% | 1.004 |
| 3 | 5:45/km | 157 | 168 | -1.4% | 1.003 |
| 4 | 5:48/km | 158 | 168 | 0.1% | 1.006 |
| 5 | 5:47/km | 163 | 168 | -3.3% | 1.004 |
| 6 | 5:50/km | 163 | 166 | 0.9% | 1.001 |
| 7 | 6:13/km | 161 | 164 | 7.9% | 1.002 |
| 7.7 | 5:57/km | 161 | 166 | -4.4% | 1.001 |
Deep analysis
Too hard for easy. Average heart rate 157 on a Z2 day. Saturday is 22k — start slower than this or the last hour will hurt. Talk test the whole way out.
Tomorrow
- Saturday: 22k Z2.
- Start slower than Thursday.
- Talk test the whole way.