2026-09-12
Morning Run
7.2 km · Run
Plan APhysio A
Distance
7.2 km
Pace
6:21/km
Avg HR
142 bpm
Cadence
167 spm
Decoupling
3.6%
VI
1.006
Load
62
CTL
39.7
ATL
50.4
TSB
-10.6
Coach take
CTL 40 is tracking toward Venice (43 target) — stay the course. Plan compliance A — you executed what was on the calendar. Distance 7.2 km vs planned ~5.4 km — review the plan match.
Km series
Plan vs actual
| Metric | Planned | Actual |
|---|---|---|
| Distance | ~5.4 km | 7.2 km |
| Duration | 35m | 45m42s |
| Avg HR | ~152 bpm | 142 bpm |
| Avg pace | ~6:30/km | 6:20/km |
| Load | ~57 | 62 |
Values prefixed with ~ are estimated from workout structure.
HR zone distribution
Segment bests
5K
6:23/km
140 bpm avg
10K
6:24/km
143 bpm avg
Best km (#2)
6:06/km
137 bpm avg
Half-split comparison
Km splits
| Km | Pace | HR | Cadence | Dec | VI |
|---|---|---|---|---|---|
| 1 | 6:42/km | 135 | 162 | 0% | 1.005 |
| 2 | 6:06/km | 137 | 166 | -10.2% | 1.005 |
| 3 | 6:16/km | 142 | 168 | -1% | 1.002 |
| 4 | 6:30/km | 142 | 168 | 3.8% | 1.01 |
| 5 | 6:22/km | 143 | 166 | -2.8% | 1.003 |
| 6 | 6:14/km | 147 | 170 | -4.9% | 1.002 |
| 7 | 6:14/km | 149 | 170 | -1.3% | 1.006 |
| 7.2 | 6:44/km | 150 | 170 | 7.3% | 1.006 |
Deep analysis
Good easy. You ran it like recovery — heart stayed quiet. Going past 35m is the only thing I'd flag. Don't add to tomorrow's long. Sunday's 18k is still the week. Start easy and stay in Z2 the whole way.
Tomorrow
- Keep Sunday at 18k
- Start easy and stay Z2
- Don't add distance