2026-09-05
Long Z2
25 km · Run · long run
Plan APhysio B
Distance
25 km
Pace
6:47/km
Avg HR
157 bpm
Cadence
167 spm
Decoupling
3.2%
VI
1.094
Load
214
CTL
40.1
ATL
66.6
TSB
-26.5
Coach take
Solid aerobic base work — 3.2% decoupling is Venice-ready. HR climbed +8 bpm from first to second half. You went out too fast or it's too hot — start slower. CTL 40 is tracking toward Venice (43 target) — stay the course. TSB -27 — you're carrying fatigue. Tomorrow should be genuinely easy.
Km series
Plan vs actual
| Metric | Planned | Actual |
|---|---|---|
| Distance | 26.0 km | 25.0 km |
| Duration | 2h53m | 2h49m |
| Avg HR | ~152 bpm | 157 bpm |
| Avg pace | ~6:30/km | 6:46/km |
| Load | ~281 | 214 |
Values prefixed with ~ are estimated from workout structure.
HR zone distribution
Segment bests
5K
6:51/km
148 bpm avg
10K
6:59/km
152 bpm avg
Half
7:20/km
156 bpm avg
Best km (#25)
6:21/km
170 bpm avg
Half-split comparison
Km splits
| Km | Pace | HR | Cadence | Dec | VI |
|---|---|---|---|---|---|
| 1 | 6:29/km | 132 | 170 | 0% | 1.005 |
| 2 | 6:24/km | 147 | 172 | -11.4% | 1.002 |
| 3 | 8:17/km | 147 | 170 | 29.4% | 1.009 |
| 4 | 6:35/km | 156 | 168 | -25.2% | 1.009 |
| 5 | 6:30/km | 157 | 170 | -1.9% | 1.001 |
| 6 | 7:20/km | 157 | 156 | 12.9% | 1.036 |
| 7 | 6:50/km | 154 | 166 | -5% | 1.003 |
| 8 | 6:35/km | 157 | 168 | -5.4% | 1.002 |
| 9 | 6:39/km | 159 | 166 | -0.2% | 1.006 |
| 10 | 8:06/km | 157 | 168 | 23.4% | 1.006 |
| 11 | 6:38/km | 158 | 172 | -18.8% | 1.001 |
| 12 | 6:44/km | 160 | 168 | 0.3% | 1.002 |
| 13 | 9:28/km | 156 | 166 | 44.1% | 1.005 |
| 14 | 6:30/km | 159 | 168 | -32.5% | 1.003 |
| 15 | 6:41/km | 164 | 170 | -0.4% | 1.002 |
| 16 | 6:37/km | 163 | 172 | -0.3% | 1.001 |
| 17 | 11:28/km | 150 | 166 | 88.3% | 1.043 |
| 18 | 6:29/km | 161 | 170 | -47.3% | 1.003 |
| 19 | 7:12/km | 162 | 172 | 10.3% | 1.017 |
| 20 | 9:45/km | 155 | 158 | 41.6% | 1.053 |
| 21 | 6:34/km | 160 | 172 | -34.7% | 1.019 |
| 22 | 6:45/km | 163 | 166 | 0.8% | 1.044 |
| 23 | 7:11/km | 164 | 160 | 5.8% | 1.055 |
| 24 | 8:31/km | 163 | 170 | 19.3% | 1.018 |
| 25 | 7:40/km | 168 | 150 | -12.6% | 1.07 |
Deep analysis
You got the long done. It wasn't Z2 though — you lived in tempo HR in the heat. That's the only thing I'd flag. Tomorrow still happens, just 35 minutes and truly easy. Then you're into recovery week. Tuesday and Thursday stay quiet. Saturday's 18k is the only long.
Tomorrow
- Cap tomorrow at 35 minutes.
- If HR rises, slow down — don't chase pace.
- Keep Tue and Thu easy; Sat 18k is the week.