2026-09-24
Evening Run
10.1 km · Run
Plan BPhysio B
Distance
10.1 km
Pace
5:56/km
Avg HR
152 bpm
Cadence
166 spm
Decoupling
-0.5%
VI
1.011
Load
92
CTL
44.9
ATL
59.7
TSB
-14.8
Coach take
CTL 45 is at Venice race fitness — protect it in taper. Distance 10.1 km vs planned 3.4 km — review the plan match.
Km series
Plan vs actual
| Metric | Planned | Actual |
|---|---|---|
| Distance | 3.4 km | 10.1 km |
| Duration | 40m | 59m57s |
| Avg HR | ~149 bpm | 152 bpm |
| Avg pace | ~6:16/km | 5:55/km |
| Load | ~64 | 92 |
Values prefixed with ~ are estimated from workout structure.
HR zone distribution
Segment bests
5K
6:08/km
148 bpm avg
10K
6:01/km
152 bpm avg
Best km (#10.1)
3:42/km
167 bpm avg
Half-split comparison
Km splits
| Km | Pace | HR | Cadence | Dec | VI |
|---|---|---|---|---|---|
| 1 | 6:38/km | 136 | 162 | 0% | 1.002 |
| 2 | 6:24/km | 147 | 164 | -10.7% | 1.003 |
| 3 | 5:55/km | 150 | 164 | -9.5% | 1.004 |
| 4 | 5:53/km | 155 | 166 | -3.8% | 1.004 |
| 5 | 5:52/km | 154 | 166 | 0.6% | 1.001 |
| 6 | 6:02/km | 155 | 168 | 2% | 1.001 |
| 7 | 5:53/km | 154 | 168 | -1.8% | 1.003 |
| 8 | 5:50/km | 156 | 168 | -2% | 1.005 |
| 9 | 6:20/km | 155 | 166 | 9.2% | 1.008 |
| 10 | 5:25/km | 160 | 166 | -17.1% | 1.001 |
| 10.1 | 3:42/km | 167 | 182 | -34.5% | 1.021 |
Deep analysis
Good MP work. You held marathon pace without cooking the heart. Stretching it past the two tens is the only thing I'd flag, especially after a short night. Rest today. Saturday's long is still the week — open easy, only pick up the last block at marathon pace if the legs are quiet. Sunday stays easy.
Tomorrow
- Stay off the legs today.
- Open Saturday's long easy.
- Only take the last block at marathon pace if you feel human.