2026-08-24
Evening Run
10 km · Run
Plan APhysio A
Distance
10 km
Pace
6:23/km
Avg HR
141 bpm
Cadence
167 spm
Decoupling
1.7%
VI
1.023
Load
85
CTL
34.7
ATL
56.8
TSB
-22.0
Coach take
CTL 35 is 8 points below Venice target — consistency over the next weeks matters more than any single session. TSB -22 — you're carrying fatigue. Tomorrow should be genuinely easy. Plan compliance A — you executed what was on the calendar.
Km series
Plan vs actual
| Metric | Planned | Actual |
|---|---|---|
| Distance | — | 10.0 km |
| Duration | 45m | 1h03m |
| Avg HR | ~152 bpm | 141 bpm |
| Avg pace | ~6:30/km | 6:22/km |
| Load | ~73 | 85 |
Values prefixed with ~ are estimated from workout structure.
HR zone distribution
Segment bests
5K
6:23/km
141 bpm avg
10K
6:31/km
141 bpm avg
Best km (#5)
6:10/km
142 bpm avg
Half-split comparison
Km splits
| Km | Pace | HR | Cadence | Dec | VI |
|---|---|---|---|---|---|
| 1 | 6:32/km | 142 | 170 | 0% | 1.011 |
| 2 | 6:35/km | 142 | 168 | 0.8% | 1.003 |
| 3 | 6:17/km | 137 | 168 | -1% | 1.005 |
| 4 | 6:20/km | 140 | 168 | -1.4% | 1.002 |
| 5 | 6:10/km | 142 | 168 | -4.1% | 1.002 |
| 6 | 6:21/km | 146 | 168 | 0.2% | 1.001 |
| 7 | 6:12/km | 144 | 166 | -1% | 1.003 |
| 8 | 6:24/km | 145 | 166 | 2.4% | 1.006 |
| 9 | 7:46/km | 132 | 166 | 33.4% | 1.014 |
| 10 | 6:29/km | 137 | 164 | -19.7% | 1.001 |
Deep analysis
Good run. You finally ran easy like it was easy. Moving it to Monday and going 10k instead of 45m is the only thing I'd flag. Off until Thursday. Warm up quiet, first interval controlled. Saturday's long run is still the week.
Tomorrow
- Rest through Wednesday.
- Thursday: quiet warmup, first interval controlled.
- Saturday 24k Z2 is the week.