2026-09-08
Easy Z2
6.5 km · Run
Plan APhysio A
Distance
6.5 km
Pace
6:08/km
Avg HR
143 bpm
Cadence
169 spm
Decoupling
-2.9%
VI
1.005
Load
58
CTL
39.7
ATL
55.7
TSB
-16.0
Coach take
CTL 40 is tracking toward Venice (43 target) — stay the course. TSB -16 — you're carrying fatigue. Tomorrow should be genuinely easy. Plan compliance A — you executed what was on the calendar. Distance 6.5 km vs planned ~6.2 km — review the plan match.
Km series
Plan vs actual
| Metric | Planned | Actual |
|---|---|---|
| Distance | ~6.2 km | 6.5 km |
| Duration | 40m | 39m55s |
| Avg HR | ~152 bpm | 143 bpm |
| Avg pace | ~6:30/km | 6:07/km |
| Load | ~65 | 58 |
Values prefixed with ~ are estimated from workout structure.
HR zone distribution
Segment bests
5K
6:12/km
142 bpm avg
Best km (#5)
5:51/km
150 bpm avg
Half-split comparison
Km splits
| Km | Pace | HR | Cadence | Dec | VI |
|---|---|---|---|---|---|
| 1 | 6:32/km | 135 | 168 | 0% | 1.002 |
| 2 | 6:25/km | 142 | 170 | -6.6% | 1.002 |
| 3 | 6:11/km | 140 | 170 | -2.3% | 1.004 |
| 4 | 6:00/km | 144 | 168 | -5.7% | 1.004 |
| 5 | 5:51/km | 150 | 170 | -6.4% | 1.004 |
| 6 | 5:51/km | 145 | 168 | 3.5% | 1.002 |
| 6.5 | 5:60/km | 143 | 172 | 3.8% | 1.001 |
Deep analysis
Good easy. You ran it like recovery, not like a workout. Off until Thursday. Same easy 45m, keep HR under 152. Saturday stay short. Sunday's 18k is still the week.
Tomorrow
- Keep Thursday easy, cap 152
- Saturday stay short
- Sunday's 18k is still the week