2026-09-15
Easy Z2
7.1 km · Run
Plan APhysio A
Distance
7.1 km
Pace
6:20/km
Avg HR
145 bpm
Cadence
167 spm
Decoupling
5.0%
VI
1.006
Load
61
CTL
41.2
ATL
53.8
TSB
-12.6
Coach take
CTL 41 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 | 44m59s |
| Avg HR | ~152 bpm | 145 bpm |
| Avg pace | ~6:30/km | 6:19/km |
| Load | ~73 | 61 |
Values prefixed with ~ are estimated from workout structure.
HR zone distribution
Segment bests
5K
6:18/km
143 bpm avg
10K
6:21/km
146 bpm avg
Best km (#5)
6:10/km
148 bpm avg
Half-split comparison
Km splits
| Km | Pace | HR | Cadence | Dec | VI |
|---|---|---|---|---|---|
| 1 | 6:28/km | 134 | 168 | 0% | 1.011 |
| 2 | 6:25/km | 142 | 168 | -6.3% | 1.002 |
| 3 | 6:10/km | 143 | 166 | -4.6% | 1.003 |
| 4 | 6:15/km | 150 | 168 | -3.5% | 1.004 |
| 5 | 6:10/km | 148 | 168 | -0.1% | 1.002 |
| 6 | 6:31/km | 151 | 166 | 3.6% | 1.021 |
| 7 | 6:18/km | 147 | 168 | -0.5% | 1.001 |
| 7.1 | 6:34/km | 149 | 162 | 2.7% | 1 |
Deep analysis
Good easy. You kept it in recovery and it felt easy. Off until Thursday. Warm up quiet, first 5:20–5:30 controlled. Saturday's long run is still the week.
Tomorrow
- Warm up quiet
- First 5:20–5:30 rep controlled
- Saturday's long run is the week