2026-09-21
Easy Z2
7 km · Run
Plan APhysio B
Distance
7 km
Pace
5:57/km
Avg HR
145 bpm
Cadence
167 spm
Decoupling
-1.6%
VI
1.016
Load
65
CTL
44.7
ATL
63.3
TSB
-18.6
Coach take
CTL 45 is at Venice race fitness — protect it in taper. TSB -19 — you're carrying fatigue. Tomorrow should be genuinely easy. Plan compliance A — you executed what was on the calendar. Distance 7.0 km vs planned ~6.9 km — review the plan match.
Km series
Plan vs actual
| Metric | Planned | Actual |
|---|---|---|
| Distance | ~6.9 km | 7.0 km |
| Duration | 45m | 41m39s |
| Avg HR | ~152 bpm | 145 bpm |
| Avg pace | ~6:30/km | 5:56/km |
| Load | ~73 | 65 |
Values prefixed with ~ are estimated from workout structure.
HR zone distribution
Segment bests
5K
6:11/km
141 bpm avg
10K
5:54/km
148 bpm avg
Best km (#6)
5:18/km
160 bpm avg
Half-split comparison
Km splits
| Km | Pace | HR | Cadence | Dec | VI |
|---|---|---|---|---|---|
| 1 | 6:57/km | 130 | 160 | 0% | 1.003 |
| 2 | 6:27/km | 139 | 164 | -13.3% | 1.001 |
| 3 | 5:59/km | 141 | 166 | -8.4% | 1.004 |
| 4 | 5:50/km | 149 | 170 | -7.7% | 1.004 |
| 5 | 5:41/km | 146 | 172 | -0.6% | 1.001 |
| 6 | 5:18/km | 160 | 170 | -14.9% | 1.002 |
| 7 | 5:27/km | 158 | 170 | 4.1% | 1.016 |
Deep analysis
You got the easy done Monday. It only stayed easy for the first half. Last couple km were tempo, and that's the only thing I'd flag with Thursday's MP and Saturday's long on deck. Off until Thursday. Warm up quiet, first MP block actually 5:50–6:00. Saturday's still the week — keep the opening kms Z2.
Tomorrow
- Warm up quiet Thursday
- Hold the first MP block at 5:50–6:00
- Keep Saturday's opening kms in Z2