2026-10-09
Recovery Z2
5.1 km · Run
Distance
5.1 km
Pace
5:51/km
Avg HR
155 bpm
Cadence
171 spm
Decoupling
5.9%
VI
1.005
Load
39
CTL
46.8
ATL
46.2
TSB
0.6
Coach take
CTL 47 is at Venice race fitness — protect it in taper. Distance 5.1 km vs planned ~3.8 km — review the plan match.
Km series
Plan vs actual
| Metric | Planned | Actual |
|---|---|---|
| Distance | ~3.8 km | 5.1 km |
| Duration | 25m | 29m52s |
| Avg HR | ~152 bpm | 155 bpm |
| Avg pace | ~6:30/km | 5:52/km |
| Load | ~41 | 39 |
Values prefixed with ~ are estimated from workout structure.
HR zone distribution
Segment bests
5K
5:53/km
155 bpm avg
Best km (#3)
5:42/km
160 bpm avg
Half-split comparison
Km splits
| Km | Pace | HR | Cadence | Dec | VI |
|---|---|---|---|---|---|
| 1 | 6:04/km | 137 | 168 | 0% | 1.002 |
| 2 | 5:52/km | 148 | 176 | -10.3% | 1.002 |
| 3 | 5:42/km | 160 | 172 | -10.1% | 1.003 |
| 4 | 6:02/km | 164 | 170 | 3.1% | 1.003 |
| 5 | 5:47/km | 167 | 170 | -5.8% | 1.012 |
| 5.1 | 5:47/km | 174 | 166 | -3.9% | 1.002 |