2026-08-30
Evening Run
10 km · Run
Plan BPhysio A
Distance
10 km
Pace
6:17/km
Avg HR
142 bpm
Cadence
167 spm
Decoupling
2.1%
VI
1.006
Load
86
CTL
37.5
ATL
63.8
TSB
-26.2
Coach take
CTL 38 is tracking toward Venice (43 target) — stay the course. TSB -26 — you're carrying fatigue. Tomorrow should be genuinely easy. Distance 10.0 km vs planned ~6.2 km — review the plan match.
Km series
Plan vs actual
| Metric | Planned | Actual |
|---|---|---|
| Distance | ~6.2 km | 10.0 km |
| Duration | 40m | 1h02m |
| Avg HR | ~152 bpm | 142 bpm |
| Avg pace | ~6:30/km | 6:19/km |
| Load | ~65 | 86 |
Values prefixed with ~ are estimated from workout structure.
HR zone distribution
Segment bests
5K
6:23/km
140 bpm avg
10K
6:20/km
142 bpm avg
Best km (#8)
6:01/km
147 bpm avg
Half-split comparison
Km splits
| Km | Pace | HR | Cadence | Dec | VI |
|---|---|---|---|---|---|
| 1 | 6:26/km | 138 | 166 | 0% | 1.002 |
| 2 | 6:25/km | 141 | 168 | -2.5% | 1.001 |
| 3 | 6:14/km | 139 | 168 | -1.3% | 1.003 |
| 4 | 6:23/km | 142 | 168 | 0% | 1.005 |
| 5 | 6:29/km | 139 | 168 | 4% | 1.005 |
| 6 | 6:34/km | 141 | 168 | -0.3% | 1.001 |
| 7 | 6:18/km | 143 | 166 | -5.5% | 1.003 |
| 8 | 6:01/km | 147 | 166 | -6.9% | 1.004 |
| 9 | 6:16/km | 149 | 166 | 2.6% | 1.006 |
| 10 | 6:10/km | 145 | 166 | 1.1% | 1.001 |
Deep analysis
Good easy. You actually ran it easy after Saturday. Stretching it to 10k instead of 40 minutes the night after a long is the only thing I'd flag. Rest today. Tuesday stays easy and short. Warm up quiet Thursday, first interval controlled. Saturday's long is still the week.
Tomorrow
- Keep Tuesday easy and short
- Warm up quiet Thursday, first interval controlled
- Saturday long is the main session