2026-09-13
Long Z2
16.9 km · TrailRun
Plan APhysio B
Distance
16.9 km
Pace
6:41/km
Avg HR
154 bpm
Cadence
159 spm
Decoupling
6.7%
VI
1.102
Load
159
CTL
41.7
ATL
60.8
TSB
-19.1
Coach take
CTL 42 is tracking toward Venice (43 target) — stay the course. TSB -19 — you're carrying fatigue. Tomorrow should be genuinely easy. Plan compliance A — you executed what was on the calendar. Distance 16.9 km vs planned 18.0 km — review the plan match.
Km series
Plan vs actual
| Metric | Planned | Actual |
|---|---|---|
| Distance | 18.0 km | 16.9 km |
| Duration | 1h59m | 1h52m |
| Avg HR | ~152 bpm | 154 bpm |
| Avg pace | ~6:30/km | 6:42/km |
| Load | ~195 | 159 |
Values prefixed with ~ are estimated from workout structure.
HR zone distribution
Segment bests
5K
6:10/km
149 bpm avg
10K
7:39/km
152 bpm avg
Best km (#16)
5:25/km
162 bpm avg
Half-split comparison
Km splits
| Km | Pace | HR | Cadence | Dec | VI |
|---|---|---|---|---|---|
| 1 | 5:55/km | 141 | 168 | 0% | 1.003 |
| 2 | 5:56/km | 150 | 170 | -5.7% | 1.001 |
| 3 | 6:08/km | 152 | 170 | 2.2% | 1.018 |
| 4 | 6:56/km | 158 | 164 | 8.8% | 1.055 |
| 5 | 5:54/km | 146 | 168 | -8% | 1.003 |
| 6 | 7:36/km | 155 | 160 | 21.2% | 1.057 |
| 7 | 10:29/km | 166 | 124 | 28.9% | 1.043 |
| 8 | 9:17/km | 142 | 168 | 3.6% | 1.03 |
| 9 | 8:58/km | 152 | 148 | -9.9% | 1.065 |
| 10 | 9:16/km | 162 | 138 | -2.9% | 1.066 |
| 11 | 5:45/km | 144 | 168 | -30.2% | 1.019 |
| 12 | 6:18/km | 146 | 166 | 8.1% | 1.073 |
| 13 | 5:49/km | 157 | 172 | -14.2% | 1.002 |
| 14 | 6:25/km | 159 | 162 | 9% | 1.021 |
| 15 | 9:41/km | 148 | 154 | 62% | 1.059 |
| 16 | 5:25/km | 162 | 172 | -48.8% | 1.007 |
Deep analysis
Solid long. Hills and heat pushed you out of easy. Volume still landed. Off today. Tuesday easy, keep it quiet. Thursday tempo, first rep controlled. Saturday's 28k is the week.
Tomorrow
- Keep Tuesday easy quiet
- Control the first tempo rep
- Treat Saturday's 28k as the week