2026-09-10
Easy Z2
7.1 km · Run
Plan APhysio A
Distance
7.1 km
Pace
6:23/km
Avg HR
143 bpm
Cadence
168 spm
Decoupling
-6.0%
VI
1
Load
60
CTL
39.3
ATL
49.8
TSB
-10.6
Coach take
CTL 39 is tracking toward Venice (43 target) — stay the course. Plan compliance A — you executed what was on the calendar. Distance 7.1 km vs planned ~6.9 km — review the plan match.
Km series
Plan vs actual
| Metric | Planned | Actual |
|---|---|---|
| Distance | ~6.9 km | 7.1 km |
| Duration | 45m | 45m20s |
| Avg HR | ~152 bpm | 143 bpm |
| Avg pace | ~6:30/km | 6:23/km |
| Load | ~73 | 60 |
Values prefixed with ~ are estimated from workout structure.
HR zone distribution
Segment bests
5K
6:22/km
145 bpm avg
10K
6:22/km
143 bpm avg
Best km (#7.1)
5:59/km
142 bpm avg
Half-split comparison
Km splits
| Km | Pace | HR | Cadence | Dec | VI |
|---|---|---|---|---|---|
| 1 | 6:41/km | 144 | 168 | 0% | 1.004 |
| 2 | 6:22/km | 151 | 168 | -9.2% | 1.003 |
| 3 | 6:10/km | 148 | 168 | -1.1% | 1.001 |
| 4 | 6:16/km | 143 | 168 | 5% | 1.001 |
| 5 | 6:21/km | 140 | 170 | 3.6% | 1.002 |
| 6 | 6:39/km | 139 | 168 | 5.5% | 1.006 |
| 7 | 6:25/km | 138 | 168 | -2.9% | 1.001 |
| 7.1 | 5:59/km | 142 | 164 | -9.5% | 1 |
Deep analysis
Good easy. You kept it quiet and finished fresher than you started. Off until Saturday. Keep the 35m even quieter. Sunday's 18k is the week. Start slow and stay aerobic.
Tomorrow
- Keep Saturday's 35m even quieter.
- Start the 18k slow.
- Stay aerobic the whole long run.