2026-08-23
Easy Z2
5.6 km · Run
Plan APhysio A
Distance
5.6 km
Pace
6:14/km
Avg HR
143 bpm
Cadence
166 spm
Decoupling
-0.6%
VI
1.006
Load
46
CTL
32.4
ATL
45.5
TSB
-13.1
Coach take
CTL 32 is 11 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 | — | 5.6 km |
| Duration | 35m | 34m53s |
| Avg HR | ~152 bpm | 143 bpm |
| Avg pace | ~6:30/km | 6:12/km |
| Load | ~57 | 46 |
Values prefixed with ~ are estimated from workout structure.
HR zone distribution
Segment bests
5K
6:13/km
143 bpm avg
Best km (#5)
6:01/km
144 bpm avg
Half-split comparison
Km splits
| Km | Pace | HR | Cadence | Dec | VI |
|---|---|---|---|---|---|
| 1 | 6:17/km | 140 | 164 | 0% | 1.003 |
| 2 | 6:17/km | 146 | 166 | -4% | 1.002 |
| 3 | 6:14/km | 142 | 166 | 1.8% | 1.003 |
| 4 | 6:17/km | 142 | 166 | 0.9% | 1.001 |
| 5 | 6:01/km | 144 | 168 | -5.7% | 1.001 |
| 5.6 | 6:14/km | 147 | 166 | 1.6% | 1.002 |
Deep analysis
That's the easy we wanted. Heart rate sat at 143 the whole way. Monday is rest. Tuesday another 45 easy — keep this same gear.
Tomorrow
- Monday is rest.
- Tuesday: 45 minutes easy.
- Keep Sunday's gear.