2026-09-26
Long Prog MP
35 km · Run · long run
Distance
35 km
Pace
6:26/km
Avg HR
151 bpm
Cadence
168 spm
Decoupling
6.4%
VI
1.011
Load
300
CTL
48.8
ATL
80.1
TSB
-31.3
Coach take
Decoupling 6.4% is creeping up. Not catastrophic, but Venice needs <5% — dial back intensity on long runs. CTL 49 is at Venice race fitness — protect it in taper. TSB -31 — you're carrying fatigue. Tomorrow should be genuinely easy. Pace 6:25/km is within striking distance of Venice MP (~6:00/km).
Km series
Plan vs actual
| Metric | Planned | Actual |
|---|---|---|
| Distance | 35.0 km | 35.0 km |
| Duration | 3h47m | 3h44m |
| Avg HR | ~152 bpm | 151 bpm |
| Avg pace | ~6:24/km | 6:25/km |
| Load | ~370 | 300 |
Values prefixed with ~ are estimated from workout structure.
HR zone distribution
Segment bests
5K
6:23/km
146 bpm avg
10K
6:26/km
147 bpm avg
Half
6:30/km
148 bpm avg
Best km (#35)
5:33/km
164 bpm avg
Half-split comparison
Km splits
| Km | Pace | HR | Cadence | Dec | VI |
|---|---|---|---|---|---|
| 1 | 6:33/km | 137 | 162 | 0% | 1.002 |
| 2 | 6:20/km | 148 | 166 | -10.5% | 1.002 |
| 3 | 6:16/km | 148 | 168 | -1% | 1.006 |
| 4 | 6:20/km | 147 | 168 | 1.6% | 1.003 |
| 5 | 6:28/km | 149 | 166 | 0.7% | 1.002 |
| 6 | 6:22/km | 151 | 166 | -2.9% | 1.003 |
| 7 | 6:25/km | 151 | 166 | 0.9% | 1.007 |
| 8 | 6:32/km | 148 | 166 | 3.8% | 1.001 |
| 9 | 6:28/km | 146 | 168 | 0.4% | 1.003 |
| 10 | 6:35/km | 146 | 166 | 1.8% | 1.003 |
| 11 | 6:35/km | 146 | 166 | 0% | 1.005 |
| 12 | 6:31/km | 148 | 168 | -2.4% | 1.002 |
| 13 | 6:26/km | 145 | 170 | 0.8% | 1.005 |
| 14 | 6:24/km | 149 | 170 | -3.1% | 1.011 |
| 15 | 6:37/km | 148 | 170 | 4.1% | 1.007 |
| 16 | 6:30/km | 151 | 168 | -3.9% | 1.005 |
| 17 | 6:32/km | 150 | 168 | 1.2% | 1.004 |
| 18 | 7:00/km | 150 | 166 | 7.3% | 1.027 |
| 19 | 6:22/km | 147 | 168 | -7.2% | 1.007 |
| 20 | 6:19/km | 147 | 168 | -0.8% | 1.003 |
| 21 | 7:01/km | 149 | 168 | 9.5% | 1.011 |
| 22 | 6:14/km | 148 | 174 | -10.5% | 1.008 |
| 23 | 6:19/km | 152 | 174 | -1.4% | 1.008 |
| 24 | 6:17/km | 151 | 170 | 0.2% | 1.001 |
| 25 | 6:14/km | 153 | 174 | -2.2% | 1.004 |
| 26 | 6:13/km | 154 | 172 | -0.9% | 1.003 |
| 27 | 6:18/km | 154 | 172 | 1.2% | 1.006 |
| 28 | 6:13/km | 157 | 172 | -3% | 1.002 |
| 29 | 7:50/km | 151 | 160 | 30.9% | 1.056 |
| 30 | 6:12/km | 158 | 174 | -24.4% | 1.002 |
| 31 | 6:20/km | 161 | 166 | 0.2% | 1.002 |
| 32 | 6:31/km | 158 | 166 | 5% | 1.002 |
| 33 | 6:27/km | 160 | 168 | -2.5% | 1.004 |
| 34 | 6:16/km | 161 | 168 | -3.4% | 1.005 |
| 35 | 6:16/km | 163 | 166 | -1% | 1.002 |