Kluang - Wk17 Anaerobic Intervals: 2km WU

Strong anaerobic session executed well: 6×800m intervals hit target pace (avg 4:54/km) with excellent max HR (189 bpm) and controlled recovery. Total distance 9.8km vs planned ~8.2km due to extended warm-up and cool-down.

Execution was solid. Your 800m repeats (km 3, 5, 7, 9, 11, 13) averaged 4:54/km—right on your 5:10/km target and faster—with HR consistently in Z4–Z5 (163–174 bpm). Recovery jogs between repeats (km 4, 6, 8, 10, 12, 14) hit ~15min/km at Z2 (135–146 bpm), showing good pacing discipline. The extended cool-down (km 15–17) brought HR down gradually, which explains the low 31 bpm recovery HR—this is healthy, not a concern. Physiologically, you came in at 74/100 readiness with balanced HRV (85 ms), making this a well-timed hard effort. Training Effect reflects the work (Aerobic 3.9, Anaerobic 2.6), and max HR of 189 bpm shows you were fully committed. Post-workout readiness dropped to 46/100, expected after anaerobic work—focus on nutrition and sleep tonight. One note: you ran ~1.6km beyond plan. For a quality anaerobic session, the structured repeats matter most; the extra distance came from warm-up and cool-down. Next time, consider whether extending these segments serves a purpose, or dial back to preserve glycogen for the actual workout intervals.