2026-10-01
Morning Run
6.2 km · Run
Plan APhysio B
Distance
6.2 km
Pace
5:34/km
Avg HR
147 bpm
Cadence
172 spm
Decoupling
-1.6%
VI
1.005
Load
61
CTL
48.0
ATL
61.7
TSB
-13.7
Coach take
CTL 48 is at Venice race fitness — protect it in taper. Plan compliance A — you executed what was on the calendar.
Km series
Plan vs actual
| Metric | Planned | Actual |
|---|---|---|
| Distance | ~6.2 km | 6.2 km |
| Duration | 40m | 34m29s |
| Avg HR | ~152 bpm | 147 bpm |
| Avg pace | ~6:30/km | 5:31/km |
| Load | ~65 | 61 |
Values prefixed with ~ are estimated from workout structure.
HR zone distribution
Segment bests
5K
5:35/km
146 bpm avg
Best km (#4)
5:21/km
149 bpm avg
Half-split comparison
Km splits
| Km | Pace | HR | Cadence | Dec | VI |
|---|---|---|---|---|---|
| 1 | 5:58/km | 136 | 168 | 0% | 1.002 |
| 2 | 5:44/km | 145 | 174 | -9.9% | 1.002 |
| 3 | 5:23/km | 149 | 174 | -8.8% | 1.003 |
| 4 | 5:21/km | 149 | 170 | -0.5% | 1.004 |
| 5 | 5:28/km | 151 | 172 | 0.9% | 1.003 |
| 6 | 5:23/km | 153 | 174 | -3% | 1.001 |
| 6.2 | 5:21/km | 156 | 176 | -2.4% | 1.001 |
Deep analysis
Easy on heart rate, not on pace. You sat in recovery while the watch said threshold. I'd flag Saturday: the shakeout is easy, not a dress rehearsal. Off Friday. Warm up quiet at Monza. Hold Z2 until the marathon-pace block.
Tomorrow
- Keep Saturday's shakeout easy
- Warm up quiet at Monza
- Hold Z2 until the marathon-pace block