2026-08-29
Long Z2
20 km · Run · long run
Distance
20 km
Pace
6:32/km
Avg HR
157 bpm
Cadence
169 spm
Decoupling
5.0%
VI
1.101
Load
167
CTL
35.4
ATL
54.2
TSB
-18.8
Coach take
Decoupling 5.0% is creeping up. Not catastrophic, but Venice needs <5% — dial back intensity on long runs. Cardiac drift was minimal (+-0 bpm) — good pacing discipline. CTL 35 is tracking toward Venice (43 target) — stay the course. TSB -19 — you're carrying fatigue. Tomorrow should be genuinely easy.
Km series
Plan vs actual
| Metric | Planned | Actual |
|---|---|---|
| Distance | 24.0 km | 20.0 km |
| Duration | 2h39m | 2h10m |
| Avg HR | ~152 bpm | 157 bpm |
| Avg pace | ~6:30/km | 6:31/km |
| Load | ~260 | 167 |
Values prefixed with ~ are estimated from workout structure.
HR zone distribution
Segment bests
5K
6:09/km
153 bpm avg
10K
6:28/km
158 bpm avg
Half
7:09/km
158 bpm avg
Best km (#20)
6:04/km
169 bpm avg
Half-split comparison
Km splits
| Km | Pace | HR | Cadence | Dec | VI |
|---|---|---|---|---|---|
| 1 | 6:09/km | 139 | 170 | 0% | 1.004 |
| 2 | 6:07/km | 157 | 170 | -11.9% | 1.003 |
| 3 | 6:06/km | 154 | 170 | 1.8% | 1.003 |
| 4 | 6:08/km | 158 | 172 | -1.9% | 1.004 |
| 5 | 6:13/km | 159 | 170 | 0.8% | 1.001 |
| 6 | 6:21/km | 163 | 172 | -0.5% | 1.002 |
| 7 | 6:27/km | 164 | 168 | 0.9% | 1.001 |
| 8 | 6:26/km | 162 | 170 | 1.1% | 1.001 |
| 9 | 6:51/km | 162 | 168 | 6.6% | 1.013 |
| 10 | 7:50/km | 163 | 166 | 13.6% | 1.002 |
| 11 | 11:25/km | 153 | 166 | 55.3% | 1.005 |
| 12 | 6:52/km | 150 | 170 | -38.7% | 1.003 |
| 13 | 6:46/km | 155 | 168 | -4.6% | 1.002 |
| 14 | 6:50/km | 157 | 170 | -0.3% | 1.002 |
| 15 | 6:53/km | 160 | 168 | -1.4% | 1.006 |
| 16 | 6:49/km | 159 | 170 | -0.3% | 1.002 |
| 17 | 9:33/km | 152 | 170 | 46.7% | 1.007 |
| 18 | 6:28/km | 161 | 170 | -36.1% | 1.003 |
| 19 | 11:41/km | 154 | 162 | 88.8% | 1.036 |
| 20 | 6:15/km | 164 | 166 | -49.7% | 1.001 |