2026-09-17
Tempo Intervals
8.2 km · Run
Plan APhysio B
Distance
8.2 km
Pace
5:50/km
Avg HR
149 bpm
Cadence
166 spm
Decoupling
-4.7%
VI
1.036
Load
81
CTL
41.2
ATL
51.2
TSB
-10.0
Coach take
CTL 41 is tracking toward Venice (43 target) — stay the course. Plan compliance A — you executed what was on the calendar. Distance 8.2 km vs planned 4.6 km — review the plan match.
Km series
Plan vs actual
| Metric | Planned | Actual |
|---|---|---|
| Distance | 4.6 km | 8.2 km |
| Duration | 50m | 47m51s |
| Avg HR | ~145 bpm | 149 bpm |
| Avg pace | ~6:07/km | 5:51/km |
| Load | ~77 | 81 |
Values prefixed with ~ are estimated from workout structure.
HR zone distribution
Segment bests
5K
6:03/km
145 bpm avg
10K
5:56/km
149 bpm avg
Best km (#7)
5:18/km
161 bpm avg
Half-split comparison
Km splits
| Km | Pace | HR | Cadence | Dec | VI |
|---|---|---|---|---|---|
| 1 | 6:49/km | 129 | 164 | 0% | 1.003 |
| 2 | 6:02/km | 139 | 168 | -17.9% | 1.021 |
| 3 | 5:46/km | 147 | 168 | -9.6% | 1.012 |
| 4 | 6:15/km | 154 | 164 | 3.7% | 1.063 |
| 5 | 5:22/km | 155 | 168 | -14.9% | 1.005 |
| 6 | 5:25/km | 158 | 168 | -1% | 1.008 |
| 7 | 5:18/km | 161 | 170 | -3.9% | 1.037 |
| 8 | 5:51/km | 157 | 162 | 13.3% | 1.093 |
| 8.2 | 6:34/km | 142 | 160 | 24.1% | 1.001 |
Deep analysis
Good tempo until the last rep. You turned that one into a sprint. Off until Saturday. Start the long easy and ignore pace if it's hot. Saturday's long is still the week. Sunday stays a short easy.
Tomorrow
- Start Saturday's long easy from km one.
- If it's hot, slower pace is the plan.
- Keep Sunday to an easy 40 minutes.