2026-08-22
Long Z2
22 km · Run · long run
Plan APhysio A
Distance
22 km
Pace
6:19/km
Avg HR
148 bpm
Cadence
164 spm
Decoupling
2.7%
VI
1.011
Load
179
CTL
32.1
ATL
45.5
TSB
-13.4
Coach take
Solid aerobic base work — 2.7% decoupling is Venice-ready. 99% in Z1–Z2 — exactly where a long run should live. CTL 32 is 11 points below Venice target — consistency over the next weeks matters more than any single session. Pace 6:18/km is within striking distance of Venice MP (~6:00/km).
Km series
Plan vs actual
| Metric | Planned | Actual |
|---|---|---|
| Distance | 22.0 km | 22.0 km |
| Duration | ~2h26m | 2h18m |
| Avg HR | ~152 bpm | 148 bpm |
| Avg pace | ~6:30/km | 6:18/km |
| Load | ~238 | 179 |
Values prefixed with ~ are estimated from workout structure.
HR zone distribution
Segment bests
5K
6:18/km
144 bpm avg
10K
6:26/km
146 bpm avg
Half
6:23/km
148 bpm avg
Best km (#22)
6:01/km
156 bpm avg
Half-split comparison
Km splits
| Km | Pace | HR | Cadence | Dec | VI |
|---|---|---|---|---|---|
| 1 | 6:31/km | 136 | 164 | 0% | 1.003 |
| 2 | 6:13/km | 145 | 166 | -10.5% | 1.002 |
| 3 | 6:08/km | 145 | 166 | -1.4% | 1.003 |
| 4 | 6:19/km | 147 | 166 | 1.6% | 1.005 |
| 5 | 6:18/km | 146 | 164 | 0.5% | 1.001 |
| 6 | 6:20/km | 149 | 166 | -1.4% | 1.003 |
| 7 | 6:18/km | 150 | 164 | -1.3% | 1.001 |
| 8 | 6:14/km | 150 | 164 | -1.1% | 1.001 |
| 9 | 6:22/km | 147 | 164 | 4.4% | 1.004 |
| 10 | 7:40/km | 142 | 164 | 24.4% | 1.005 |
| 11 | 6:23/km | 147 | 166 | -19.6% | 1.001 |
| 12 | 6:23/km | 147 | 162 | 0% | 1.001 |
| 13 | 6:33/km | 144 | 164 | 4.8% | 1.004 |
| 14 | 6:20/km | 148 | 162 | -6% | 1.002 |
| 15 | 6:19/km | 150 | 164 | -1.6% | 1.003 |
| 16 | 6:10/km | 150 | 164 | -2.2% | 1.001 |
| 17 | 6:08/km | 150 | 166 | -0.7% | 1.001 |
| 18 | 6:16/km | 152 | 166 | 0.9% | 1.005 |
| 19 | 6:14/km | 150 | 164 | 0.9% | 1.005 |
| 20 | 6:24/km | 151 | 164 | 1.8% | 1.006 |
| 21 | 6:28/km | 153 | 164 | -0.1% | 1.003 |
| 22 | 6:07/km | 153 | 166 | -5.5% | 1.001 |
Deep analysis
Solid long run. You held easy for 22k and the drift stayed small. Sunday is 35 minutes easy. Same quiet effort. Monday is rest.
Tomorrow
- Sunday: 35 minutes easy.
- Same quiet effort as the long.
- Monday is rest.