2026-09-19
Long Z2
29.2 km · Run · long run
Distance
29.2 km
Pace
6:39/km
Avg HR
155 bpm
Cadence
167 spm
Decoupling
10.0%
VI
1.012
Load
242
CTL
45.0
ATL
70.7
TSB
-25.7
Coach take
Decoupling 10.0% is creeping up. Not catastrophic, but Venice needs <5% — dial back intensity on long runs. HR climbed +13 bpm from first to second half. You went out too fast or it's too hot — start slower. CTL 45 is at Venice race fitness — protect it in taper. TSB -26 — you're carrying fatigue. Tomorrow should be genuinely easy.
Km series
Plan vs actual
| Metric | Planned | Actual |
|---|---|---|
| Distance | 30.0 km | 29.2 km |
| Duration | 3h19m | 3h14m |
| Avg HR | ~152 bpm | 155 bpm |
| Avg pace | ~6:30/km | 6:39/km |
| Load | ~324 | 242 |
Values prefixed with ~ are estimated from workout structure.
HR zone distribution
Segment bests
5K
6:26/km
146 bpm avg
10K
6:29/km
149 bpm avg
Half
6:36/km
151 bpm avg
Best km (#3)
6:12/km
146 bpm avg
Half-split comparison
Km splits
| Km | Pace | HR | Cadence | Dec | VI |
|---|---|---|---|---|---|
| 1 | 6:30/km | 136 | 168 | 0% | 1.002 |
| 2 | 6:37/km | 146 | 170 | -5.2% | 1.004 |
| 3 | 6:12/km | 146 | 170 | -6.4% | 1.003 |
| 4 | 6:30/km | 150 | 168 | 2.1% | 1.005 |
| 5 | 6:21/km | 151 | 170 | -2.9% | 1.001 |
| 6 | 6:28/km | 155 | 170 | -0.9% | 1.001 |
| 7 | 6:23/km | 156 | 168 | -2% | 1.002 |
| 8 | 6:30/km | 151 | 166 | 5.2% | 1.001 |
| 9 | 6:33/km | 151 | 166 | 0.9% | 1.002 |
| 10 | 6:43/km | 151 | 166 | 2.5% | 1.001 |
| 11 | 6:50/km | 150 | 166 | 2.4% | 1.004 |
| 12 | 6:51/km | 148 | 166 | 1.7% | 1.001 |
| 13 | 6:56/km | 146 | 166 | 2.4% | 1.003 |
| 14 | 6:47/km | 148 | 168 | -3.4% | 1.003 |
| 15 | 6:47/km | 155 | 166 | -4.5% | 1.003 |
| 16 | 6:45/km | 149 | 166 | 3.6% | 1.007 |
| 17 | 6:39/km | 150 | 166 | -2.3% | 1.022 |
| 18 | 6:45/km | 158 | 168 | -3.4% | 1.004 |
| 19 | 6:23/km | 158 | 168 | -5.5% | 1.001 |
| 20 | 6:34/km | 157 | 168 | 3.5% | 1.001 |
| 21 | 6:37/km | 161 | 166 | -1.8% | 1.001 |
| 22 | 6:44/km | 163 | 166 | 0.6% | 1.003 |
| 23 | 6:36/km | 166 | 166 | -3.8% | 1.003 |
| 24 | 6:41/km | 166 | 166 | 1.2% | 1.002 |
| 25 | 6:33/km | 169 | 168 | -3.6% | 1.001 |
| 26 | 6:34/km | 169 | 168 | 0.3% | 1.003 |
| 27 | 6:37/km | 169 | 168 | 0.7% | 1.004 |
| 28 | 8:14/km | 161 | 152 | 30.6% | 1.084 |
| 29 | 6:39/km | 168 | 168 | -22.4% | 1.001 |
| 29.2 | 6:24/km | 169 | 168 | -4.4% | 1.003 |