2026-10-15
Goal Pace Intervals
5.4 km · Run
Distance
5.4 km
Pace
6:18/km
Avg HR
145 bpm
Cadence
168 spm
Decoupling
-3.7%
VI
1.011
Load
39
CTL
45.5
ATL
41.1
TSB
4.4
Coach take
CTL 46 is at Venice race fitness — protect it in taper. Distance 5.4 km vs planned 2.6 km — review the plan match.
Km series
Plan vs actual
| Metric | Planned | Actual |
|---|---|---|
| Distance | 2.6 km | 5.4 km |
| Duration | 39m | 34m |
| Avg HR | ~145 bpm | 145 bpm |
| Avg pace | — | 6:17/km |
| Load | ~60 | 39 |
Values prefixed with ~ are estimated from workout structure.
HR zone distribution
Segment bests
5K
6:15/km
145 bpm avg
Best km (#4)
6:03/km
143 bpm avg
Half-split comparison
Km splits
| Km | Pace | HR | Cadence | Dec | VI |
|---|---|---|---|---|---|
| 1 | 6:33/km | 143 | 172 | 0% | 1.004 |
| 2 | 6:07/km | 150 | 170 | -10.9% | 1.002 |
| 3 | 6:12/km | 142 | 166 | 7.1% | 1.01 |
| 4 | 6:03/km | 143 | 168 | -3.1% | 1.014 |
| 5 | 6:17/km | 147 | 166 | 1% | 1.009 |
| 5.4 | 7:10/km | 144 | 164 | 16.3% | 1.031 |