2026-09-03
Threshold Ks
8 km · Run
Plan APhysio B
Distance
8 km
Pace
5:59/km
Avg HR
156 bpm
Cadence
163 spm
Decoupling
1.1%
VI
1.063
Load
81
CTL
36.7
ATL
50.7
TSB
-13.9
Coach take
CTL 37 is tracking toward Venice (43 target) — stay the course. Plan compliance A — you executed what was on the calendar. Distance 8.0 km vs planned 5.0 km — review the plan match.
Km series
Plan vs actual
| Metric | Planned | Actual |
|---|---|---|
| Distance | 5.0 km | 8.0 km |
| Duration | 58m20s | 47m54s |
| Avg HR | ~159 bpm | 156 bpm |
| Avg pace | ~5:58/km | 5:60/km |
| Load | ~99 | 81 |
Values prefixed with ~ are estimated from workout structure.
HR zone distribution
Segment bests
5K
5:54/km
154 bpm avg
10K
6:01/km
156 bpm avg
Best km (#5)
5:09/km
167 bpm avg
Half-split comparison
Km splits
| Km | Pace | HR | Cadence | Dec | VI |
|---|---|---|---|---|---|
| 1 | 6:23/km | 134 | 174 | 0% | 1.005 |
| 2 | 5:53/km | 153 | 174 | -19.3% | 1.011 |
| 3 | 6:01/km | 155 | 160 | 0.9% | 1.087 |
| 4 | 6:02/km | 159 | 158 | -2.2% | 1.101 |
| 5 | 5:09/km | 167 | 174 | -18.8% | 1.011 |
| 6 | 5:56/km | 163 | 162 | 18% | 1.067 |
| 7 | 6:13/km | 160 | 154 | 6.8% | 1.117 |
| 8 | 6:31/km | 158 | 154 | 6.2% | 1.103 |
Deep analysis
Good threshold set. You went a touch fast on the ks, but the session did its job. Off tomorrow. Saturday's long run is still the week. Start quiet and keep it Z2. Sunday's easy is just a shakeout.
Tomorrow
- Start Saturday quiet
- Keep the long run in Z2
- Keep Sunday easy