Kluang - Interval 4 x 1.5km 120s rest

Strong interval execution at 5:51/km average with high pre-workout readiness (82) supporting the effort—4 quality repeats completed with solid aerobic stimulus (3.7 TE).

You nailed the workout intent: four hard repeats at interval pace (kms 3, 4, 6, 7 averaged 5:11/km at 174 bpm) with adequate recovery between them. The plan called for 90s rest; your splits show you took slightly longer walking breaks (kms 5, 8, 9, 11–13 are walking/jogging recovery), which is fine and actually beneficial for hitting quality on each repeat. Your pre-workout readiness of 82 gave you a green light for this intensity, and the post-workout drop to 60 is normal acute fatigue—you're clearly in recovery mode now, which is expected after intervals. Physiologically, the data is clean: average HR of 164 bpm across the session, max 190 bpm, and you spent 14m 15s in Z4–Z5 (the work zones). Aerobic TE of 3.7 confirms solid aerobic stimulus. The slower splits toward the end (kms 9–13) are simply walking cooldown—not a sign of bonking or glycogen depletion. Your resting HR of 42 and balanced HRV (86 ms) suggest good baseline recovery capacity. Actionable: You're executing intervals well when conditions (readiness, recovery between reps) align. Stick with this template and trust your readiness scores to guide intensity decisions. One minor note: next time, aim to keep the recovery jog/walk segment tighter (60–90s total, not walking miles)—it'll keep the session structure cleaner and the data easier to parse.