2026-10-14
Easy Z2 + Strides
8.4 km · Run
Distance
8.4 km
Pace
6:07/km
Avg HR
152 bpm
Cadence
166 spm
Decoupling
4.7%
VI
1.011
Load
64
CTL
45.7
ATL
41.4
TSB
4.2
Coach take
CTL 46 is at Venice race fitness — protect it in taper. Distance 8.4 km vs planned ~8.5 km — review the plan match.
Km series
Plan vs actual
| Metric | Planned | Actual |
|---|---|---|
| Distance | ~8.5 km | 8.4 km |
| Duration | 58m | 51m20s |
| Avg HR | ~151 bpm | 152 bpm |
| Avg pace | ~6:33/km | 6:05/km |
| Load | ~94 | 64 |
Values prefixed with ~ are estimated from workout structure.
HR zone distribution
Segment bests
5K
6:07/km
148 bpm avg
10K
6:08/km
153 bpm avg
Best km (#8)
5:51/km
163 bpm avg
Half-split comparison
Km splits
| Km | Pace | HR | Cadence | Dec | VI |
|---|---|---|---|---|---|
| 1 | 6:14/km | 135 | 168 | 0% | 1.004 |
| 2 | 6:08/km | 148 | 170 | -10.2% | 1.002 |
| 3 | 5:59/km | 151 | 168 | -4.3% | 1.004 |
| 4 | 6:09/km | 154 | 166 | 0.8% | 1.014 |
| 5 | 6:02/km | 152 | 168 | -0.6% | 1.001 |
| 6 | 6:04/km | 155 | 166 | -1.4% | 1.011 |
| 7 | 6:33/km | 156 | 164 | 7.2% | 1.013 |
| 8 | 5:51/km | 163 | 164 | -14.5% | 1.043 |
| 8.4 | 6:12/km | 162 | 166 | 6.5% | 1.011 |