2026-10-18
Lunch Run
15.8 km · Run
Distance
15.8 km
Pace
6:24/km
Avg HR
146 bpm
Cadence
166 spm
Decoupling
0.6%
VI
1.011
Load
111
CTL
45.0
ATL
41.6
TSB
3.4
Coach take
CTL 45 is at Venice race fitness — protect it in taper. Distance 15.8 km vs planned ~6.2 km — review the plan match.
Km series
Plan vs actual
| Metric | Planned | Actual |
|---|---|---|
| Distance | ~6.2 km | 15.8 km |
| Duration | 40m | 1h41m |
| Avg HR | ~152 bpm | 146 bpm |
| Avg pace | ~6:30/km | 6:24/km |
| Load | ~65 | 111 |
Values prefixed with ~ are estimated from workout structure.
HR zone distribution
Segment bests
5K
6:28/km
142 bpm avg
10K
6:38/km
143 bpm avg
Best km (#15.8)
5:32/km
157 bpm avg
Half-split comparison
Km splits
| Km | Pace | HR | Cadence | Dec | VI |
|---|---|---|---|---|---|
| 1 | 6:15/km | 136 | 168 | 0% | 1.003 |
| 2 | 6:20/km | 147 | 168 | -6.2% | 1.001 |
| 3 | 6:21/km | 144 | 166 | 2.3% | 1.004 |
| 4 | 6:43/km | 143 | 166 | 6.5% | 1.012 |
| 5 | 6:42/km | 142 | 166 | 0.4% | 1.003 |
| 6 | 6:49/km | 143 | 164 | 1% | 1.003 |
| 7 | 6:47/km | 143 | 164 | -0.3% | 1.012 |
| 8 | 6:48/km | 141 | 164 | 1.6% | 1.001 |
| 9 | 6:52/km | 141 | 166 | 0.9% | 1.001 |
| 10 | 6:44/km | 146 | 166 | -5.3% | 1.001 |
| 11 | 6:14/km | 149 | 166 | -9.3% | 1.009 |
| 12 | 6:00/km | 154 | 166 | -6.8% | 1.004 |
| 13 | 6:21/km | 149 | 164 | 9.2% | 1.012 |
| 14 | 6:31/km | 151 | 160 | 1.2% | 1.024 |
| 15 | 5:45/km | 153 | 168 | -12.8% | 1.001 |
| 15.8 | 5:32/km | 157 | 168 | -6.1% | 1.001 |