2026-10-04
Monza 30km
30.1 km · Run · long run
Coach take
Decoupling 7.4% is creeping up. Not catastrophic, but Venice needs <5% — dial back intensity on long runs. HR climbed +15 bpm from first to second half. You went out too fast or it's too hot — start slower. CTL 55 is at Venice race fitness — protect it in taper. TSB -44 — you're carrying fatigue. Tomorrow should be genuinely easy.
Km series
Plan vs actual
| Metric | Planned | Actual |
|---|---|---|
| Distance | 30.0 km | 30.1 km |
| Duration | 3h19m | 3h05m |
| Avg HR | ~152 bpm | 156 bpm |
| Avg pace | ~6:30/km | 6:09/km |
| Load | ~324 | 267 |
Values prefixed with ~ are estimated from workout structure.
HR zone distribution
Segment bests
Half-split comparison
Km splits
| Km | Pace | HR | Cadence | Dec | VI |
|---|---|---|---|---|---|
| 1 | 6:28/km | 140 | 168 | 0% | 1.001 |
| 2 | 6:14/km | 149 | 170 | -9.5% | 1.001 |
| 3 | 6:06/km | 148 | 170 | -1.4% | 1.001 |
| 4 | 6:07/km | 146 | 170 | 1.6% | 1.002 |
| 5 | 6:06/km | 149 | 170 | -2.4% | 1.001 |
| 6 | 6:11/km | 152 | 170 | -0.6% | 1.017 |
| 7 | 6:12/km | 149 | 170 | 2.4% | 1.012 |
| 8 | 6:11/km | 147 | 170 | 1.1% | 1.001 |
| 9 | 6:21/km | 150 | 170 | 0.5% | 1.001 |
| 10 | 6:13/km | 152 | 170 | -3.4% | 1.001 |
| 11 | 6:14/km | 153 | 170 | -0.3% | 1.013 |
| 12 | 6:05/km | 151 | 166 | -1.3% | 1.001 |
| 13 | 6:16/km | 150 | 170 | 3.8% | 1.001 |
| 14 | 6:07/km | 153 | 170 | -4.2% | 1.001 |
| 15 | 6:05/km | 155 | 170 | -1.9% | 1.001 |
| 16 | 6:15/km | 154 | 166 | 3.5% | 1.011 |
| 17 | 6:22/km | 155 | 172 | 1.1% | 1.003 |
| 18 | 6:45/km | 155 | 166 | 6.1% | 1.031 |
| 19 | 6:06/km | 160 | 168 | -12.6% | 1.008 |
| 20 | 6:08/km | 163 | 168 | -1.2% | 1.003 |
| 21 | 6:08/km | 160 | 170 | 1.8% | 1.003 |
| 22 | 6:14/km | 162 | 172 | 0.4% | 1.001 |
| 23 | 6:06/km | 162 | 172 | -2.1% | 1.001 |
| 24 | 6:25/km | 162 | 168 | 5.2% | 1.023 |
| 25 | 6:07/km | 164 | 170 | -5.9% | 1.001 |
| 26 | 5:51/km | 166 | 172 | -5.4% | 1.001 |
| 27 | 5:54/km | 170 | 170 | -1.7% | 1.002 |
| 28 | 6:37/km | 167 | 164 | 14.4% | 1.055 |
| 29 | 5:54/km | 166 | 172 | -10.3% | 1.001 |
| 30 | 5:34/km | 176 | 170 | -11% | 1.006 |
| 30.1 | 4:18/km | 184 | 174 | -26.3% | 1.001 |
Deep analysis
Solid Monza. You covered the distance and drifted less than Seville. The first block wasn't true easy — heart rate climbed and marathon pace only showed up late. I'd flag the hole in freshness — keep every run this week quieter than it feels. Off until Tuesday. Jog recovery dead easy. Thursday the same. Saturday's short long is the week, not a test.
Tomorrow
- Jog Tuesday recovery dead easy
- Keep Thursday easy
- Treat Saturday as the week, not a test