2026-08-27
Tempo Intervals
7.1 km · Run
Plan APhysio B
Distance
7.1 km
Pace
5:57/km
Avg HR
160 bpm
Cadence
154 spm
Decoupling
10.7%
VI
1.058
Load
71
CTL
33.0
ATL
42.5
TSB
-9.5
Coach take
CTL 33 is 10 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. Distance 7.1 km vs planned 3.7 km — review the plan match.
Km series
Plan vs actual
| Metric | Planned | Actual |
|---|---|---|
| Distance | 3.7 km | 7.1 km |
| Duration | 43m | 42m15s |
| Avg HR | ~145 bpm | 160 bpm |
| Avg pace | ~6:09/km | 5:59/km |
| Load | ~67 | 71 |
Values prefixed with ~ are estimated from workout structure.
HR zone distribution
Segment bests
5K
5:51/km
158 bpm avg
10K
6:16/km
161 bpm avg
Best km (#5)
5:07/km
171 bpm avg
Half-split comparison
Km splits
| Km | Pace | HR | Cadence | Dec | VI |
|---|---|---|---|---|---|
| 1 | 6:08/km | 144 | 158 | 0% | 1.002 |
| 2 | 5:49/km | 156 | 162 | -12.4% | 1.011 |
| 3 | 6:03/km | 152 | 150 | 6.7% | 1.105 |
| 4 | 6:10/km | 167 | 148 | -7.1% | 1.108 |
| 5 | 5:07/km | 171 | 164 | -19.1% | 1.001 |
| 6 | 6:04/km | 168 | 150 | 20.7% | 1.08 |
| 7 | 6:34/km | 162 | 150 | 12.5% | 1.084 |
| 7.1 | 8:11/km | 169 | 148 | 19.4% | 1.053 |
Deep analysis
Tempo got done, but you ran it too hot. Heart rate spent time in Z5 on a session that should live in tempo. Rest today. Saturday's 24k stays Z2, start quiet. Sunday is still an easy 40.
Tomorrow
- Keep Saturday's 24k in Z2
- Start the long run quiet
- Sunday easy 40, leave it short