Today's call
Take careSeveral recovery signals: go easy.
Short sleep 5 of the last 7 nights.
HRV below your baseline 2 of the last 7 days.
Sleep
5.2h
HRV
44 ▼
RHR
62
Form
−3
Mon — Rest · W25 D1
Mon 24.08Rest day
Nothing today. Recovery is the session.
Next up
Tue · Easy 6K
Tue — Easy · W25 D2
Tue 25.08Easy run 6K
Easy + 4x20s strides
Dist
6K
Time
38:00
Pace
6:20
Easy
trainers
Wed — Easy · W25 D3
Wed 26.08Easy run 5K
Easy 5km with 3x90s @ 5:35/km (keep legs primed)
Dist
5K
Time
32:00
Easy
Adios Pro 4
Thu — Easy · W25 D4
Thu 27.08Easy run 5K
Easy + 3x20s strides
Dist
5K
Time
32:00
Pace
6:20
Easy
trainers
Fri — Rest · W25 D5
Fri 28.08Rest day
Rest — gear check
Next up
Sat · Easy 3K
Sat — Easy · W25 D6
Sat 29.08Easy run 3K
Optional 3km shakeout
Dist
3K
Time
19:00
Easy
trainers
Sun — Quality · W25 D7
Sun 30.08Race day
RACE DAY — even effort, start 5:38-5:40/km, run climbs by effort (Harbour Bridge early, Oxford St late), negative split off the net downhill
Dist
42.2K
Time
3:58:00
MP
5:40
Main
Adios Pro 4
This week
Select a day to preview it aboveMonRest——
TueEasy — Easy + 4x20s strides6K38:00
WedEasy — Easy 5km with 3x90s @ 5:35/km (keep legs primed)5K32:00
ThuEasy — Easy + 3x20s strides5K32:00
FriRest — gear check——
SatEasy — Optional 3km shakeout3K19:00
SunQuality — RACE DAY — even effort, start 5:38-5:40/km, run climbs by effort (Harbour Bridge early, Oxford St late), negative split off the net downhillKey session42.2K3:58:00
Race day
30 Aug · SydneyDone
Goal 3:55:00 · current form 4:21:54
10K 56:2030K 2:47:29Finish 3:55:00
Weather · Sydney
Follows selectionRest day — nothing to time — the day is yours
Easy run 6K — No record for this day.
Easy run 5K — No record for this day.
Easy run 5K — No record for this day.
Rest day — nothing to time — the day is yours
Easy run 3K — No record for this day.
Race day — No record for this day.
Best effort pace
—6:12 /km
42.79K on 2026-08-30
Weekly volume
▼ 10K20 km/wk
peak 39 km in the last 8
Longest run
—43 km
1 runs over 25K
Season load — 12 weeks to Sydney Marathon
Preview · 5h 59m plannedRace →
Easy 2h 1mLong 0mQuality 3h 58m
Today's call
Take careSwap today for easy or rest.
Short sleep 5 of the last 7 nights.
HRV below your baseline 2 of the last 7 days.
You've done 51% of the plan over the last 3 weeks. Don't skip Sunday: Easy run 9K.
Sleep
5.2h
HRV
44 ▼
RHR
62
Form
−3
Mon — Rest · W11 D1
Mon 09.11Rest day
Nothing today. Recovery is the session.
Next up
Tue · Strength
Tue — Strength · W11 D2
Tue 10.11Strength
Strength 45 min
Time
45:00
AlsoSwim35:00Swim 35 min
Main
Wed — Rest · W11 D3
Wed 11.11Rest day
Missed — no room left this week
Next up
Thu · Swim
Thu — Swim · W11 D4
Thu 12.11Swim
Swim 35 min
Time
35:00
Main
Fri — Rest · W11 D5
Fri 13.11Rest day
Nothing today. Recovery is the session.
Next up
Sat · Run 20K
Today — Run · W11 D6
Sat 14.11Trail run 20K
20 km, three or more separate descents rather than one big one
Dist
20K
Time
3:10:00
Main
Sun — Run · W11 D7
Sun 15.11Easy run 9K
9 km easy on tired legs, HR at or under 160
Dist
9K
Time
59:00
Easy
This week
rebalanced · Select a day to preview it aboveHill session 9K dropped
MonRest——
TueStrength + Swim — Strength 45 min—1:20:00
WedMissed — no room left this weekdropped——
ThuSwim — Swim 35 min—35:00
FriRest——
SatRun — 20 km, three or more separate descents rather than one big oneUp next20K3:10:00
SunRun — 9 km easy on tired legs, HR at or under 1609K59:00
Race day
09 Jan · Da Lat56 days to go
Expected 11–13 h · cut-off 18 h · plan 12 h
City + first climb 3:30:00Elephant 11:15:00Finish 13:00:00
Weather · Sydney
Follows selectionRest day — nothing to time — the day is yours
Mon 09.11
12°Observed · Partly cloudy · feels 9°
H 18° · L 11°
24 km/h · rain 8% · hum 69%
05:0009:0013:0017:0021:00
Strength — Best window was 06:00–07:00 — 11°, feels 10° then.
Tue 10.11
11°Observed · Clear · feels 10° · at 06:00
H 23° · L 11°
18 km/h · rain 0% · hum 87%
05:0009:0013:0017:0021:00
Rest day — nothing to time — the day is yours
Wed 11.11
15°Observed · Partly cloudy · feels 15°
H 28° · L 15°
15 km/h · rain 12% · hum 78%
05:0009:0013:0017:0021:00
Swim — Best window was 06:00–07:00 — 19° then.
Thu 12.11
19°Observed · Drizzle · feels 20° · at 06:00
H 22° · L 18°
20 km/h · rain 1% · hum 91%
05:0009:0013:0017:0021:00
Rest day — nothing to time — the day is yours
Fri 13.11
18°Observed · Overcast · feels 20°
H 25° · L 17°
20 km/h · rain 0% · hum 91%
05:0009:0013:0017:0021:00
Trail run 20K — Best window 13:00–16:00, 28°, feels 32°.
Sat 14.11
28°Partly cloudy · feels 32° · now
H 29° · L 20°
18 km/h · rain 22% · hum 57%
05:0009:0013:0017:0021:00
Easy run 9K — Coolest window 07:00–08:00, 19° — but this one will move if the day does.
Sun 15.11
19°Forecast · Overcast · feels 19° · at 07:00
H 21° · L 17°
18 km/h · rain 19% · hum 85%
05:0009:0013:0017:0021:00
Descent this week
W1193 m
of 1,100 m on this week's rung
Longest single drop
—17 m
target 400 m · race 402 m
The ladder
—1,100 m/wk
W11 of 19 · peak 2,200 m
Season load — 12 weeks to Vietnam Highlands Trail 50K
W11 · 7h 12m plannedYou are hereRace →
Run 5h 17mSwim 1h 10mStrength 45mBike 0mDescent ladder — 300 m → 2,200 m / wk
Today's call
Take careSeveral recovery signals: go easy.
Short sleep 5 of the last 7 nights.
HRV below your baseline 2 of the last 7 days.
Sleep
5.2h
HRV
44 ▼
RHR
62
Form
−3
Mon — Rest
MonRest day
Nothing today. Recovery is the session.
Next up
Tue · Run
Tue — Run
TueIntervals 8K
Planned shape for this block. The week is a preview — the real sessions are written when the block starts.
Wed — Swim
WedMedium run 12K
Planned shape for this block. The week is a preview — the real sessions are written when the block starts.
Thu — Run
ThuTempo 7K
Planned shape for this block. The week is a preview — the real sessions are written when the block starts.
Fri — Rest
FriRest day
Nothing today. Recovery is the session.
Next up
Sat · Bike
Sat — Bike
SatLong run 21K
Planned shape for this block. The week is a preview — the real sessions are written when the block starts.
Sun — Swim
SunEasy shakeout
Planned shape for this block. The week is a preview — the real sessions are written when the block starts.
This week
Select a day to preview it aboveMonRest day——
TueIntervals 8KPreview——
WedMedium run 12KPreview——
ThuTempo 7KPreview——
FriRest day——
SatLong run 21KPreview——
SunEasy shakeoutPreview——
Race day
02 May · Penrith169 days to go
Target sub 5:45
Swim 38:00Bike 3:34:00Finish 5:45:00
Weather · Sydney
Follows selectionRest day — nothing to time — the day is yours
Mon
28°Partly cloudy · feels 32° · now
H 29° · L 20°
18 km/h · rain 22% · hum 57%
05:0009:0013:0017:0021:00
Intervals 8K — Best window was 06:00–07:00 — 20°, feels 22° then.
Tue
28°Partly cloudy · feels 32° · now
H 29° · L 20°
18 km/h · rain 22% · hum 57%
05:0009:0013:0017:0021:00
Medium run 12K — Best window was 06:00–07:00 — 20°, feels 22° then.
Wed
28°Partly cloudy · feels 32° · now
H 29° · L 20°
18 km/h · rain 22% · hum 57%
05:0009:0013:0017:0021:00
Tempo 7K — Best window was 06:00–07:00 — 20°, feels 22° then.
Thu
28°Partly cloudy · feels 32° · now
H 29° · L 20°
18 km/h · rain 22% · hum 57%
05:0009:0013:0017:0021:00
Rest day — nothing to time — the day is yours
Fri
28°Partly cloudy · feels 32° · now
H 29° · L 20°
18 km/h · rain 22% · hum 57%
05:0009:0013:0017:0021:00
Long run 21K — Best window was 06:00–07:00 — 20°, feels 22° then.
Sat
28°Partly cloudy · feels 32° · now
H 29° · L 20°
18 km/h · rain 22% · hum 57%
05:0009:0013:0017:0021:00
Easy shakeout — Best window was 06:00–07:00 — 20°, feels 22° then.
Sun
28°Partly cloudy · feels 32° · now
H 29° · L 20°
18 km/h · rain 22% · hum 57%
05:0009:0013:0017:0021:00
Longest swim
—600 m
session total · race swim 1,900 m
Bike this week
——
no rides logged
Bricks
——
no rides to brick from
Season load — 12 weeks to IRONMAN 70.3 Western Sydney
Preview · 9h 36m plannedRace →
Swim 2h 24mBike 4h 12mRun 3hThree sports · 1.9K swim · 90K bike · 21.1K run
Weekly hours — 12-week block
The build, week by week
14
15
16
17
18
19
20
21
22
23
24
25
EasyLongQualityRecovery weeks W16 · Taper + race to finish
Each column is one week of the plan, split into the three streams the load divides into. Weeks before this one are dimmed and show what was actually run; the rest show what the plan asks for.
The tallest column is the peak. If it is behind you, you are in the taper and the chart should be getting shorter — that is the plan working, not fitness leaking away.
Fitness (CTL)
The 12-week export no longer reaches this block, so there is no measured fitness trend to draw.
Last four weeks
Peak 39 kmDistance109 km
Sessions8 runs
Load644 TSS
Form & fatigue — last 56 days
−3 formFitness · CTLFatigue · ATLSun 20 Sep → Sat 14 Nov
Fitness
2342-day
Fatigue
267-day
Form
−3CTL − ATL
Fatigue (ATL) is a 7-day average of the same load CTL averages over 42. It rises and falls within a week, so it is what a hard block or a rest day actually moves.
Form is the gap between the two lines — CTL minus ATL. The shading is that gap: green where fitness is above fatigue and you are fresh, red where fatigue has overtaken it and you are carrying the week.
Red is not a warning on its own. Training means being under the line; the bands only start to matter in the last three weeks, when the taper has to put you back above it.
Trends — last 10 weeks
Complete weeks onlyWeekly volume
39km
5 → now
Weekly load
216TSS
32 → now
Aerobic efficiency
5.72m/beat
6.00 → now
Pace zones
Threshold 4:50Zone 16:03+
Zone 25:22–6:03
Zone 35:05–5:22
Zone 44:50–5:05
Zone 5< 4:50
Heart-rate zones
LTHR 181Zone 1< 153 bpm
Zone 2154–162 bpm
Zone 3163–171 bpm
Zone 4172–180 bpm
Zone 5181–202 bpm
Time in zone — last 28 days
MeasuredPace zones · 15h 42m
Zone 1 72%
Zone 2 19%
Heart-rate zones · 15h 32m
Zone 1 34%
Zone 2 22%
Zone 3 29%
Zone 4 13%
Grade-adjusted, matching intervals.icu's own setting.
Every second here was recorded. The boundaries come from your intervals.icu sport settings and the per-zone times are the ones intervals.icu computed for each activity — nothing is modelled or estimated.
Most marathon plans want the bulk of the time in the bottom two zones. Zone 3 creeping up usually means easy runs are being run too hard, which costs the quality sessions rather than helping.
Weekly hours — 12-week block
The build, week by week
8
9
10
▶11
12
13
14
15
16
17
18
19
RunSwimStrengthBikeRecovery weeks W13 · W17 · W18 · W19 · Taper + race to finish
Each column is one week of the plan, split into the three streams the load divides into. Weeks before this one are dimmed and show what was actually run; the rest show what the plan asks for.
The tallest column is the peak. If it is behind you, you are in the taper and the chart should be getting shorter — that is the plan working, not fitness leaking away.
Fitness (CTL)
23 now → 50 peakW8Now · W11Race · W19
CTL is a 42-day rolling average of training load. It rises when you train more than you have been and falls when you rest — it is fitness in the sense of accumulated work, not of freshness.
The solid line is measured. The dashed tail is projected from the sessions still on the plan, so it shows where the taper lands you rather than what has happened.
The chart starts where the average becomes trustworthy: the export holds 12 weeks, and a 42-day average needs six of them before it stops climbing out of its own starting point.
Last four weeks
Peak 39 kmDistance109 km
Sessions8 runs
Load644 TSS
Form & fatigue — last 56 days
−3 formFitness · CTLFatigue · ATLSun 20 Sep → Sat 14 Nov
Fitness
2342-day
Fatigue
267-day
Form
−3CTL − ATL
Fatigue (ATL) is a 7-day average of the same load CTL averages over 42. It rises and falls within a week, so it is what a hard block or a rest day actually moves.
Form is the gap between the two lines — CTL minus ATL. The shading is that gap: green where fitness is above fatigue and you are fresh, red where fatigue has overtaken it and you are carrying the week.
Red is not a warning on its own. Training means being under the line; the bands only start to matter in the last three weeks, when the taper has to put you back above it.
Trends — last 10 weeks
Complete weeks onlyWeekly volume
39km
5 → now
Weekly load
216TSS
32 → now
Aerobic efficiency
5.72m/beat
6.00 → now
Pace zones
Threshold 4:50Zone 16:03+
Zone 25:22–6:03
Zone 35:05–5:22
Zone 44:50–5:05
Zone 5< 4:50
Heart-rate zones
LTHR 181Zone 1< 153 bpm
Zone 2154–162 bpm
Zone 3163–171 bpm
Zone 4172–180 bpm
Zone 5181–202 bpm
Time in zone — last 28 days
MeasuredPace zones · 15h 42m
Zone 1 72%
Zone 2 19%
Heart-rate zones · 15h 32m
Zone 1 34%
Zone 2 22%
Zone 3 29%
Zone 4 13%
Grade-adjusted, matching intervals.icu's own setting.
Every second here was recorded. The boundaries come from your intervals.icu sport settings and the per-zone times are the ones intervals.icu computed for each activity — nothing is modelled or estimated.
Most marathon plans want the bulk of the time in the bottom two zones. Zone 3 creeping up usually means easy runs are being run too hard, which costs the quality sessions rather than helping.
Block starts 25 Jan — preview
Nothing has been run toward this goal yet, so there is no fitness to chart. The block's intended shape is on the Race tab; this fills in once the block starts.
Last 7 days
Synced · intervals.icu · 02:05Distance
28 km
Time
2:52:36
Sessions
2
Load 7d
183 TSS
Recent activities
Newest firstThu 12.11
Unplanned 20K
Sydney Running · +179 m · 176 spm
Planned: swim 35 min
Dist
20.0 km
Time
2:04:04
Pace
6:12 /km
Avg HR
169
Load
129
kmPaceHR
1
6:10148
2
6:06160
3
5:55168
4
6:04169
5
6:05170
6
6:06173
7
6:32168
8
6:22171
9
6:07173
10
6:12174
11
6:06171
12
6:20170
13
6:14170
14
6:15171
15
6:17171
16
6:15168
17
6:16172
18
6:08174
19
6:16173
20
6:09174
21*
8:08173
* partial kilometre — pace is still per-km. Split times exclude stopped time, so they sum to moving time rather than elapsed.
Sun 08.11
Easy run 8K
Sydney Running · +110 m · 179 spm
✓ 8.0 of 8 km
Dist
8.0 km
Time
48:32
Pace
6:04 /km
Avg HR
162
Load
54
kmPaceHR
1
6:03154
2
5:57162
3
6:07163
4
6:03163
5
5:59164
6
5:59164
7
6:11168
8
6:06161
9*
12:04169
* partial kilometre — pace is still per-km. Split times exclude stopped time, so they sum to moving time rather than elapsed.
Sat 07.11
Trail run 18K
Sydney Trail Running · +827 m · 135 spm
✓ 22.7 of 18 km
Dist
22.7 km
Time
3:59:02
Pace
10:33 /km
Avg HR
145
Load
109
kmPaceHR
1
9:31140
2
10:02162
3
8:10155
4
13:09126
5
12:45138
6
14:05136
7
14:26128
8
9:03148
9
10:29165
10
13:50158
11
9:56150
12
12:11134
13
10:04158
14
11:30154
15
7:34160
16
7:03157
17
7:44153
18
11:14118
19
15:04140
20
12:48154
21
8:15152
22
10:15137
23*
13:01145
* partial kilometre — pace is still per-km. Split times exclude stopped time, so they sum to moving time rather than elapsed.
Wed 04.11
Hill session 8K
Sydney Running · +54 m · 177 spm
✓ 8.0 of 8 km
Dist
8.0 km
Time
48:42
Pace
6:05 /km
Avg HR
166
Load
53
kmPaceHR
1
6:03144
2
6:10162
3
6:06164
4
5:55168
5
6:04172
6
6:04173
7
6:07173
8
6:07177
9*
11:53174
* partial kilometre — pace is still per-km. Split times exclude stopped time, so they sum to moving time rather than elapsed.
Thu 29.10
No GPS
Unplanned 3K
5K TT cooldown (manual, unrecorded)
Planned: swim 40 min + easy run 4K
Dist
3.0 km
Time
18:00
Pace
6:00 /km
Load
19
No splits
Thu 29.10
Easy run 4K
Sydney Running · 181 spm
✓ 7.0 of 4 kmSwim 40 min not logged
Dist
7.0 km
Time
38:39
Pace
5:30 /km
Avg HR
169
Load
50
kmPaceHR
1
6:14141
2
6:15155
3
5:14173
4
5:19176
5
5:14180
6
5:15181
7
4:52185
8*
9:44186
* partial kilometre — pace is still per-km. Split times exclude stopped time, so they sum to moving time rather than elapsed.
Mon 26.10
Unplanned 11K
Sydney Running · +89 m · 175 spm
Planned: rest
Dist
11.0 km
Time
1:07:14
Pace
6:06 /km
Avg HR
162
Load
72
kmPaceHR
1
6:19148
2
5:56159
3
5:58167
4
6:10167
5
6:01163
6
6:14162
7
6:06162
8
6:08161
9
6:09161
10
5:59164
11
6:05164
12*
9:35167
* partial kilometre — pace is still per-km. Split times exclude stopped time, so they sum to moving time rather than elapsed.
Sun 25.10
Trail run 20K
Sydney Trail Running · +548 m · 144 spm
✓ 24.1 of 20 km
Dist
24.1 km
Time
3:35:23
Pace
8:56 /km
Avg HR
149
Load
119
kmPaceHR
1
7:21130
2
8:04151
3
9:21152
4
8:04161
5
7:43159
6
9:08149
7
7:50160
8
9:01149
9
10:03150
10
7:46145
11
7:46152
12
8:40146
13
7:47146
14
8:43150
15
10:06162
16
6:50161
17
9:33149
18
8:13148
19
8:17148
20
7:45154
21
11:08142
22
11:03149
23
11:04141
24
12:40142
25*
14:18150
* partial kilometre — pace is still per-km. Split times exclude stopped time, so they sum to moving time rather than elapsed.
Fri 23.10
Sydney Sailing
Dist
13.8 km
Time
1:19:07
Avg HR
81
Load
6
No splits
Fri 23.10
Unplanned 5K
Sydney Running · +63 m · 177 spm
Planned: bike 45 min
Dist
5.0 km
Time
30:54
Pace
6:10 /km
Avg HR
160
Load
33
kmPaceHR
1
6:13147
2
6:09158
3
6:12162
4
6:10163
5
6:08168
6*
8:20161
* partial kilometre — pace is still per-km. Split times exclude stopped time, so they sum to moving time rather than elapsed.
Sun 18.10
Easy run 7K
Sydney Running · +60 m · 176 spm
✓ 7.0 of 7 km
Dist
7.0 km
Time
41:43
Pace
5:57 /km
Avg HR
165
Load
48
kmPaceHR
1
5:49152
2
5:54158
3
5:47166
4
5:56168
5
6:04168
6
6:00169
7
6:01171
8*
7:47160
* partial kilometre — pace is still per-km. Split times exclude stopped time, so they sum to moving time rather than elapsed.
Sat 17.10
Trail run 13K
Sydney Running · +115 m · 177 spm
✓ 13.0 of 13 km
Dist
13.0 km
Time
1:18:20
Pace
6:01 /km
Avg HR
167
Load
89
kmPaceHR
1
6:10152
2
6:17162
3
6:19161
4
6:17164
5
6:14170
6
6:28163
7
6:00168
8
5:59166
9
5:51170
10
5:45172
11
5:39174
12
5:45174
13
5:48174
14*
7:09173
* partial kilometre — pace is still per-km. Split times exclude stopped time, so they sum to moving time rather than elapsed.
Gear mileage
Rule of thumb — replace around 600 kmDynafish Xiaonan
495 KMREPLACE SOON
Adidas Evo SL
430 KMOF 600 KM
New Balance FuelCell Rebel V4
309 KMOF 600 KM
Salomon Ultra Glide 2
188 KMOF 600 KM
NNormal Kjerag
130 KMOF 600 KM
On Cloudeclipse
55 KMOF 600 KM
Nike Vaporfly 4
7 KMOF 600 KM
Adidas Adios Pro 4
6 KMOF 600 KM
Syd Marathon block · 25 weeks
EasyLongQualitySolid done · faded planned◇ Gate◇ Hard gateBase
Build
Taper
30 Aug
W1W2W3W4W5W6W7W8W9W10W11W12W13W14W15W16W17W18W19W20W21W22W23W24W25
W1Base · 9 – 15 Mar
2h 44m planned
Easy 1h 48mLong 56m
Mon 9
Easy4K · 25'
Easy zone 2 (6:05-6:35/km)
Tue 10
Easy5K · 32'
Easy + 4x20s strides
Wed 11
Rest
Thu 12
Easy4K · 25'
Easy zone 2 (6:05-6:35/km)
Fri 13
Easy4K · 25'
Easy zone 2 (6:05-6:35/km)
Sat 14
Rest
Sun 15
Long9K · 56'
Long run — easy effort
W2Base · 16 – 22 Mar
3h 9m planned
Easy 2h 7mLong 1h 2m
Mon 16
Easy5K · 32'
Easy zone 2 (6:05-6:35/km)
Tue 17
Easy6K · 38'
Easy + 4x20s strides
Wed 18
Rest
Thu 19
Easy5K · 32'
Easy zone 2 (6:05-6:35/km)
Fri 20
Easy4K · 25'
Easy zone 2 (6:05-6:35/km)
Sat 21
Rest
Sun 22
Long10K · 62'
Long run — easy effort
W3Base · 23 – 29 Mar
3h 34m planned
Easy 2h 26mLong 1h 8m
Mon 23
Easy6K · 38'
Easy zone 2 (6:05-6:35/km)
Tue 24
Easy6K · 38'
Easy + 6x20s strides (full walk rec)
Wed 25
Rest
Thu 26
Easy6K · 38'
Easy zone 2 (6:05-6:35/km)
Fri 27
Easy5K · 32'
Easy zone 2 (6:05-6:35/km)
Sat 28
Rest
Sun 29
Long11K · 68'
Long run — easy effort
W4Recovery · 30 Mar – 5 Apr
2h 31m planned
Easy 1h 42mLong 50m
Mon 30
Easy5K · 32'
Easy zone 2 (6:05-6:35/km)
Tue 31
Easy5K · 32'
Easy + 4x20s strides
Wed 1 Apr
Rest
Thu 2
Easy6K · 38'
Easy zone 2 (6:05-6:35/km)
Fri 3
Rest
Sat 4
Rest
Sun 5
Long8K · 50'
Long run — easy effort
W5Base · 6 – 12 Apr
4h 12m planned
Easy 2h 51mLong 1h 21m
Mon 6
Easy6K · 38'
Easy zone 2 (6:05-6:35/km)
Tue 7
Easy6K · 38'
Easy + 6x20s strides
Wed 8
Rest
Thu 9
Easy6K · 38'
Easy zone 2 (6:05-6:35/km)
Fri 10
Easy5K · 32'
Easy zone 2 (6:05-6:35/km)
Sat 11
Easy4K · 25'
Easy zone 2 (6:05-6:35/km)
Sun 12
Long13K · 81'
Long easy — last 2km @ MP (5:35/km)
W6Base · 13 – 19 Apr
4h 50m planned
Easy 3h 17mLong 1h 33m
Mon 13
Easy7K · 44'
Easy zone 2 (6:05-6:35/km)
Tue 14
Easy7K · 44'
Easy + 6x20s strides
Wed 15
Rest
Thu 16
Easy7K · 44'
Easy zone 2 (6:05-6:35/km)
Fri 17
Easy5K · 32'
Easy zone 2 (6:05-6:35/km)
Sat 18
Easy5K · 32'
Easy zone 2 (6:05-6:35/km)
Sun 19
Long15K · 93'
Long easy — last 2km @ MP
W7Base · 20 – 26 Apr
5h 34m planned
Easy 3h 49mLong 1h 45m
Mon 20
Easy8K · 51'
Easy zone 2 (6:05-6:35/km)
Tue 21
Easy8K · 51'
Easy + 8x20s strides
Wed 22
Rest
Thu 23
Easy8K · 51'
Easy zone 2 (6:05-6:35/km)
Fri 24
Easy6K · 38'
Easy zone 2 (6:05-6:35/km)
Sat 25
Easy6K · 38'
Easy zone 2 (6:05-6:35/km)
Sun 26
Long17K · 1:45
Long easy — mid 3km @ MP
W8Build · 27 Apr – 3 May
6h 18m planned
Easy 4h 27mLong 1h 52m
Mon 27
Easy8K · 51'
Easy zone 2 (6:05-6:35/km)
Tue 28
Easy10K · 64'
Easy + 6x20s strides
Wed 29
Rest
Thu 30
Easy9K · 57'
Easy zone 2 (6:05-6:35/km)
Fri 1 May
Easy8K · 51'
Easy zone 2 (6:05-6:35/km)
Sat 2
Easy7K · 44'
Easy zone 2 (6:05-6:35/km)
Sun 3
Long18K · 1:52
Long run — easy effort
W9Build · 4 – 10 May
6h 55m planned
Easy 2h 45mLong 1h 58mQuality 2h 12m
Mon 4
Easy10K · 64'
Easy zone 2 (6:05-6:35/km)
Tue 5
Intervals10K · 57'
2km easy WU → 6x800m @ 4:45/km (400m jog rec) → 2km easy CD
Wed 6
Rest
Thu 7
Tempo13K · 75'
3km easy WU → 8km @ 5:35/km (goal MP) → 2km easy CD
Fri 8
Easy8K · 51'
Easy zone 2 (6:05-6:35/km)
Sat 9
Easy8K · 51'
Easy zone 2 (6:05-6:35/km)
Sun 10
Long19K · 1:58
Long run — easy effort
W10Build · 11 – 17 May
7h 33m planned
Easy 3h 4mLong 2h 10mQuality 2h 18m
Mon 11
Easy11K · 70'
Easy zone 2 (6:05-6:35/km)
Tue 12
Intervals10K · 57'
2km easy WU → 8x600m @ 4:42/km (400m jog rec) → 2km easy CD
Wed 13
Rest
Thu 14
Tempo14K · 81'
3km easy WU → 9km @ 5:35/km (goal MP) → 2km easy CD
Fri 15
Easy9K · 57'
Easy zone 2 (6:05-6:35/km)
Sat 16
Easy9K · 57'
Easy zone 2 (6:05-6:35/km)
Sun 17
Long21K · 2:10
Long run — easy effort
W11Build · 18 – 24 May
8h 9m planned
Easy 3h 17mLong 2h 23mQuality 2h 30m
Mon 18
Easy12K · 76'
Easy zone 2 (6:05-6:35/km)
Tue 19
Intervals11K · 63'
2km easy WU → 5x1km @ 4:48/km (400m jog rec) → 2km easy CD
Wed 20
Rest
Thu 21
Tempo15K · 87'
3km easy WU → 10km @ 5:35/km (goal MP) → 2km easy CD
Fri 22
Easy10K · 64'
Easy zone 2 (6:05-6:35/km)
Sat 23
Easy9K · 57'
Easy zone 2 (6:05-6:35/km)
Sun 24
Long23K · 2:23
Long run — easy effort
W12Recovery · 25 – 31 May
6h 32m planned
Easy 2h 51mLong 1h 39mQuality 2h 1m
Mon 25
Easy10K · 64'
Easy zone 2 (6:05-6:35/km)
Tue 26
Intervals8K · 46'
2km easy WU → 4x1km @ 4:45/km (400m jog rec) → 2km easy CD
Wed 27
Rest
Thu 28
Tempo13K · 75'
3km easy WU → 8km @ 5:35/km (goal MP) → 2km easy CD
Fri 29
Easy9K · 57'
Easy zone 2 (6:05-6:35/km)
Sat 30
Easy8K · 51'
Easy zone 2 (6:05-6:35/km)
Sun 31
Long16K · 99'
Long run — easy effort
W13Build · 1 – 7 Jun
7h 46m planned
Easy 3h 30mLong 1h 58mQuality 2h 19m
Mon 1 Jun
Easy12K · 76'
Easy zone 2 (6:05-6:35/km)
Tue 2
Strength9K · 52'
2km easy WU → 2x3km @ 5:29/km (1km jog rec) → 2km easy CD
Wed 3
Rest
Thu 4
Tempo15K · 87'
3km easy WU → 10km @ 5:35/km (goal MP) → 2km easy CD
Fri 5
Easy11K · 70'
Easy zone 2 (6:05-6:35/km)
Sat 6
Easy10K · 64'
Easy zone 2 (6:05-6:35/km)
Sun 7
Long19K · 1:58
Long run — easy effort
W14Build · 8 – 14 Jun
8h 23m planned
Easy 3h 42mLong 2h 10mQuality 2h 30m
Mon 8
Easy13K · 83'
Easy zone 2 (6:05-6:35/km)
Tue 9
Strength10K · 58'
2km easy WU → 3x2km @ 5:29/km (800m jog rec) → 2km easy CD
Wed 10
Rest
Thu 11
Tempo16K · 93'
3km easy WU → 11km @ 5:35/km (goal MP) → 2km easy CD
Fri 12
Easy11K · 70'
Easy zone 2 (6:05-6:35/km)
Sat 13
Easy11K · 70'
Easy zone 2 (6:05-6:35/km)
Sun 14
Long21K · 2:10
Long run — easy effort
W15Build · 15 – 21 Jun
8h 47m planned
Easy 3h 42mLong 2h 23mQuality 2h 42m
Mon 15
Easy13K · 83'
Easy zone 2 (6:05-6:35/km)
Tue 16
Strength11K · 63'
2km easy WU → 4x1600m @ 5:29/km (800m jog rec) → 2km easy CD
Wed 17
Rest
Thu 18
Tempo17K · 99'
3km easy WU → 12km @ 5:35/km (goal MP) → 2km easy CD
Fri 19
Easy11K · 70'
Easy zone 2 (6:05-6:35/km)
Sat 20
Easy11K · 70'
Easy zone 2 (6:05-6:35/km)
Sun 21
Long23K · 2:23
Long run — easy effort
W16Recovery · 22 – 28 Jun
6h 13m planned
Easy 3h 17mQuality 2h 56m
Mon 22
Easy13K · 83'
Easy zone 2 (6:05-6:35/km)
Tue 23
Strength10K · 58'
2km easy WU → 3x1600m @ 5:29/km (800m jog rec) → 2km easy CD
Wed 24
Rest
Thu 25
Easy12K · 76'
Easy zone 2 (6:05-6:35/km)
Fri 26
Rest
Sat 27
Easy6K · 38'
Shakeout 6km + 4x20s strides
Sun 28
Race21.1K · 1:59
TUNE-UP RACE — Half Marathon. Target 5:05/km. Full fuelling rehearsal.
W17Build · 29 Jun – 5 Jul
8h 9m planned
Easy 3h 10mLong 2h 16mQuality 2h 42m
Mon 29
Easy12K · 76'
Easy zone 2 (6:05-6:35/km)
Tue 30
Strength10K · 58'
2km easy WU → 2x3km @ 5:29/km (1km jog rec) → 2km easy CD
Wed 1 Jul
Rest
Thu 2
Tempo18K · 1:44
3km easy WU → 13km @ 5:35/km (goal MP) → 2km easy CD
Fri 3
Easy9K · 57'
Easy zone 2 (6:05-6:35/km)
Sat 4
Easy9K · 57'
Easy zone 2 (6:05-6:35/km)
Sun 5
Long22K · 2:16
Long run — easy effort
W18Build · 6 – 12 Jul
8h 44m planned
Easy 3h 10mLong 2h 29mQuality 3h 5m
Mon 6
Easy12K · 76'
Easy zone 2 (6:05-6:35/km)
Tue 7
Strength13K · 75'
2km easy WU → 3x3km @ 5:29/km (1km jog rec) → 2km easy CD
Wed 8
Rest
Thu 9
Tempo19K · 1:50
3km easy WU → 14km @ 5:35/km (goal MP) → 2km easy CD
Fri 10
Easy9K · 57'
Easy zone 2 (6:05-6:35/km)
Sat 11
Easy9K · 57'
Easy zone 2 (6:05-6:35/km)
Sun 12
Long24K · 2:29
Long run — easy effort
W19Build · 13 – 19 Jul
8h 57m planned
Easy 3h 23mLong 2h 29mQuality 3h 5m
Mon 13
Easy13K · 83'
Easy zone 2 (6:05-6:35/km)
Tue 14
Strength13K · 75'
2km easy WU → 4x2km @ 5:29/km (800m jog rec) → 2km easy CD
Wed 15
Rest
Thu 16
Tempo19K · 1:50
3km easy WU → 14km @ 5:35/km (goal MP) → 2km easy CD
Fri 17
Easy10K · 64'
Easy zone 2 (6:05-6:35/km)
Sat 18
Easy9K · 57'
Easy zone 2 (6:05-6:35/km)
Sun 19
Long24K · 2:29
Long run — easy effort
W20Build · 20 – 26 Jul
5h 22m planned
Easy 51mLong 2h 29mQuality 2h 3m
Mon 20
Rest
Tue 21
Strength11K · 63'
Strength session (completed)
Wed 22
Rest
Thu 23
Easy8K · 51'
Easy zone 2 (6:10-6:35/km)
Fri 24
◆
5K time trialgate
resolved ~25:22
Time trial11K · 59'
2.5km easy WU → 4x20s strides → 5km TT all-out (flat, strap wetted) → 2.5km easy CD
Sat 25
Rest
Sun 26
Long24K · 2:29
24km easy, last 4km @ 5:35/km (MP prime)
W21Build · 27 Jul – 2 Aug
7h 17m planned
Easy 2h 26mLong 4h 51m
Mon 27
Easy10K · 64'
Easy zone 2 (6:10-6:35/km)
trainers
Tue 28
Long18K · 1:52
18km makeup long run — first 13-14km easy, last 4-5km @ 5:35/km. Truncated from the missed 24km to protect Sunday. First MP km at 5:40, then settle.
trainers
Wed 29
Rest
Thu 30
Easy6K · 38'
Easy 6km — carbon shoe fit check. No strides. Abort at any hotspot.
Adios Pro 4
Fri 31
Easy7K · 44'
Easy zone 2 (6:10-6:35/km). Drop to rest if HRV still suppressed.
trainers
Sat 1 Aug
Rest
Sun 2
◆
Durability gate — 28-30km MP finishgate
sets race pace: 3:55 or 4:05-4:10
Long29K · 3:00
KEY RUN — 28-30km: first 18-20km easy, last 10km @ 5:35/km. Run fresh — durability test that sets race pace.
trainers
W22Build · 3 – 9 Aug
6h 47m planned
Easy 2h 45mLong 2h 41mQuality 1h 20m
Mon 3
Easy10K · 64'
Easy zone 2 (6:10-6:35/km)
trainers
Tue 4
Strength14K · 80'
2km easy WU → 4x2km @ 5:29/km (800m jog rec) → 2km easy CD
Adios Pro 4
Wed 5
Rest
Thu 6
Easy9K · 57'
Easy + strides
trainers
Fri 7
Easy7K · 44'
Easy zone 2 (6:10-6:35/km)
trainers
Sat 8
Rest
Sun 9
◆
Carbon shoe decisive testtest
judge the morning after, not during
Long26K · 2:41
26km, last 8km @ 5:35/km (MP finish). Decisive carbon-shoe test.
Adios Pro 4
W23Taper · 10 – 16 Aug
4h 43m planned
Easy 1h 42mLong 1h 52mQuality 1h 10m
Mon 10
Easy8K · 51'
Easy zone 2 (6:10-6:35/km)
trainers
Tue 11
Tempo12K · 70'
2km easy WU → 8km @ 5:35/km → 2km easy CD
trainers
Wed 12
Rest
Thu 13
Easy8K · 51'
Easy + 6x20s strides
trainers
Fri 14
Rest
Sat 15
Rest
Sun 16
Long18K · 1:52
18km, last 4km @ 5:35/km. Shoe confirmation run.
Adios Pro 4
W24Taper · 17 – 23 Aug
4h 6m planned
Easy 2h 1mLong 1h 14mQuality 51m
Mon 17
Easy7K · 44'
Easy zone 2 (6:10-6:35/km)
trainers
Tue 18
Intervals9K · 51'
2km easy WU → 5x1km @ 5:25/km (200m jog rec) → 2km easy CD
trainers
Wed 19
Rest
Thu 20
Easy7K · 44'
Easy + 4x20s strides
trainers
Fri 21
Rest
Sat 22
Easy — done✓5K · 32'
Easy zone 2 (6:10-6:35/km)
trainers
Sun 23
Long — done✓12K · 74'
Easy 12km, relaxed
trainers
W25 · raceRace · 24 – 30 Aug
5h 58m planned
Easy 1h 1m / 2h 1mQuality 4h 26m / 3h 58m
Mon 24
Rest
Tue 25
Easy — missed✗6K · 38'
Easy + 4x20s strides
trainers
Wed 26
Easy — done✓5K · 32'
Easy 5km with 3x90s @ 5:35/km (keep legs primed)
Adios Pro 4
Thu 27
Easy — done✓5K · 32'
Easy + 3x20s strides
trainers
Fri 28
Rest
Sat 29
Easy — missed✗3K · 19'
Optional 3km shakeout
trainers
Sun 30
Race — done✓42.2K · 3:58
RACE DAY — even effort, start 5:38-5:40/km, run climbs by effort (Harbour Bridge early, Oxford St late), negative split off the net downhill
Adios Pro 4
Each column is a plan week. The outline is the hours the plan asks for, split by discipline in that discipline's colour: faded is planned, solid is logged, so the gap between them is compliance. Hours, not TSS, as on the planned-vs-actual card.
Done counts sessions matched to the plan plus extra sessions of a planned sport — a session moved to another day still counts. A week with no solid yet is either ahead, or older than the activity export.
The shaded bands behind the bars are the phases. Diamonds are gates and tests, pinned to the week they fall in: filled once passed, the state colour for this week's and for a hard gate, whose miss reshapes the season rather than the week.
Current phase — Race · W25–25
Week 1 of 1Race week
Shakeouts, sleep, and carbohydrate. Every run this week is about keeping the legs awake rather than adding anything — there is no session between here and the start line that can make you fitter.
Easy: shakeouts onlyLong: race dayQuality: a few strides
Next → Race week — the work is done
Planned vs actual — this week
Sat · day 7 of 7Easy1h 1m / 2h 1m
Long0m / 0m
Quality4h 26m / 3h 58m
Compliance, last 3 weeks — 0% · 0% · 43%
The ghost bar is what the plan asks for; the solid bar is what was logged. Both are hours, not TSS — planned load keys intensity off the session type and logged load keys it off cadence, so the two cannot be reconciled in TSS without one of them lying.
A week under 100% is not automatically a failure: cutback weeks are written to be easy, and a session moved to another day still counts.
Da Lat 50K block · 19 weeks
RunSwimStrengthBikeSolid done · faded planned◇ Gate◇ Hard gateRecovery
Trail base
Trail peak
Taper
9 Jan
W1W2W3W4W5W6W7W8W9W10W11W12W13W14W15W16W17W18W19
◇
Next gate · 21 Nov: Foot check + No quad, calf or arch symptoms past 48 h
◇ 12 Dec: The big one — ~1,700 m descent day + Six logged strength sessions · hard gate
W1Recovery · 31 Aug – 6 Sep
31m of 1h 51m · 28%
Run 31m / 26mSwim 0m / 50mBike 0m / 35m
Mon 31
Rest
Tue 1 Sep
◆
Book the swim coachgate
highest-leverage purchase in the whole 12-month arc
Swim — missed✗25'
Swim 25 min, technique only. Book the coach this week.
Wed 2
Rest
Thu 3
Swim — missed✗25'
Swim 25 min, technique only
Fri 4
Bike — missed✗35'
Easy spin 35 min, trainer
Sat 5
Rest
Sun 6
Easy — done✓4K · 26'
First jog back — 25 min, and not a minute earlier
W2Recovery · 7 – 13 Sep
35m of 2h 38m · 22%
Run 35m / 53mSwim 0m / 1hBike 0m / 45m
Mon 7
Rest
Tue 8
Swim — missed✗30'
Swim 30 min, technique
Wed 9
Easy — missed✗5K · 33'
Easy 35 min, road, conversational
Thu 10
Swim — missed✗30'
Swim 30 min, technique
Fri 11
Bike — missed✗45'
Easy spin 45 min, trainer
Sat 12
Rest
Sun 13
Easy — missed✗3K · 20'
Easy 20 min shakeout
W3Recovery · 14 – 20 Sep
51m of 4h 12m · 20%
Run 41m / 1h 32mSwim 10m / 1h 10mStrength 0m / 45mBike 0m / 45m
Mon 14
Rest
Tue 15
Swim — missed✗35'
Swim 35 min, technique
Wed 16
Easy — done✓6K · 40'
Easy 40 min
Thu 17
Swim — partly donepartial35'
Swim 35 min, technique
Fri 18
Bike — missed✗45'
Easy spin 45 min, trainer
Sat 19
Easy — missed✗8K · 53'
Easy 50 min
Sun 20
◆
First loaded strength sessiongate
zero logged in the trailing 90 days — this is where that ends
Strength — missed✗45'
FIRST LOADED STRENGTH SESSION — the gate. HSR, 3s eccentric.
W4Trail base · 21 – 27 Sep
31m of 7h 24m · 7%
Run 31m / 4h 39mSwim 0m / 1h 15mStrength 0m / 45mBike 0m / 45m
Mon 21
Rest
Tue 22
Strength — missed✗45'
Strength 45 min — HSR, 3s eccentric, 5 lifts
Swim — missed✗35'
Swim 30–40 min
Wed 23
Hills — missed✗8K · 60'
5K TT, 8 km total — sets all quality paces for the block
Thu 24
Swim — missed✗40'
Swim 30–40 min — 25 m and 50 m repeats, generous rest
Easy — done✓5K · 33'
Easy 40 min, road
Fri 25
Bike — missed✗45'
Bike 45 min, trainer — 2 x 12 min sweet spot
Sat 26
Trail — missed✗14K · 2:13
Long trail 14 km, rolling + 6 x 20 s downhill strides
Sun 27
Easy — missed✗8K · 53'
8 km road on tired legs
W5Trail base · 28 Sep – 4 Oct
47m of 7h 50m · 10%
Run 47m / 5h 5mSwim 0m / 1h 15mStrength 0m / 45mBike 0m / 45m
Mon 28
Rest
Tue 29
Strength — missed✗45'
Strength 45 min — progress load, not reps
Swim — missed✗35'
Swim 30–40 min
Wed 30
Hills — missed✗9K · 68'
9 km inc. 2 x 10 min threshold
Thu 1 Oct
Swim — missed✗40'
Swim 30–40 min — breathing and body position
Easy — missed✗4K · 26'
Easy 40 min, road
Fri 2
Bike — missed✗45'
Bike 45 min, trainer — 2 x 12 min sweet spot
Sat 3
Trail — missed✗16K · 2:32
Long trail 16 km, rolling + 6 x 60 s downhill reps
Sun 4
Easy — missed✗9K · 59'
9 km road on tired legs
W6Trail base · 5 – 11 Oct
1h 45m of 8h 22m · 21%
Run 1h 45m / 5h 38mSwim 0m / 1h 15mStrength 0m / 45mBike 0m / 45m
Mon 5
Rest
Tue 6
Strength — missed✗45'
Strength 45 min
Swim — missed✗35'
Swim 30–40 min
Wed 7
Hills — done✓9K · 68'
9 km inc. 3 x 10 min threshold
Thu 8
Swim — missed✗40'
Swim 30–40 min — build toward 100 m continuous
Easy — done✓5K · 33'
Easy 40 min, road
Fri 9
Bike — missed✗45'
Bike 45 min, trainer — 3 x 10 min sweet spot
Sat 10
◆
Race pack in every Saturdaytest
from here on, never a long trail day without it
Trail — missed✗18K · 2:51
Long trail 18 km, one 150 m sustained descent, 4 x 90 s downhill reps at -10%. Hike anything over 12% rather than grinding it. Race pack from today.
Sun 11
Easy — missed✗10K · 66'
10 km road on tired legs
W7Recovery · 12 – 18 Oct
3h 13m of 7h · 46%
Run 3h 13m / 4h 15mSwim 0m / 1h 15mStrength 0m / 45mBike 0m / 45m
Mon 12
Rest
Tue 13
Strength — missed✗45'
Strength 45 min — unchanged, the cut is in the running
Swim — missed✗35'
Swim 30–40 min
Wed 14
Hills — done✓7K · 52'
7 km, 8 x 45 s uphill reps only (cutback week, short)
Thu 15
Swim — missed✗40'
Swim 30–40 min — 100 m continuous
Easy — missed✗5K · 33'
Easy 40 min, road
Fri 16
Bike — missed✗45'
Easy 45 min, trainer (cutback)
Sat 17
Trail — done✓13K · 2:03
Trail 13 km easy
Sun 18
Easy — done✓7K · 46'
7 km road
W8Trail base · 19 – 25 Oct
4h 6m of 8h 56m · 46%
Run 4h 6m / 6h 11mSwim 0m / 1h 15mStrength 0m / 45mBike 0m / 45m
Mon 19
Rest
Tue 20
Strength — missed✗45'
Strength 45 min
Swim — missed✗35'
Swim 30–40 min
Wed 21
Hills — missed✗10K · 75'
10 km inc. 5 x 1000 m at 5K pace
Thu 22
Swim — missed✗40'
Swim 30–40 min — toward 200 m continuous
Easy — missed✗5K · 33'
Easy 40 min, road
Fri 23
Bike — missed✗45'
Bike 45 min, trainer — 2 x 20 min sweet spot, or easy — Wednesday takes priority
Sat 24
Trail20K · 3:10
Long trail 20 km, one 250 m descent at -12%
Sun 25
Easy — done✓11K · 73'
11 km on tired legs
W9Trail base · 26 Oct – 1 Nov
2h 4m of 9h 15m · 22%
Run 2h 4m / 6h 30mSwim 0m / 1h 15mStrength 0m / 45mBike 0m / 45m
Mon 26
Rest
Tue 27
Strength — missed✗45'
Strength 45 min — sixth loaded session. GATE.
Swim — missed✗35'
Swim 30–40 min
Wed 28
Hills — missed✗10K · 75'
5K TT (28 Oct) — verdict, 10 km total. Takes the week's hard slot; protects Saturday's trail day.
Thu 29
Swim — missed✗40'
Swim — 400 m CONTINUOUS by Sunday. GATE.
Easy — done✓4K · 26'
Easy 40 min, road
Fri 30
Bike — missed✗45'
Easy or rest, trainer — the TT took Wednesday's hard slot
Sat 31
Trail — missed✗22K · 3:29
Long trail 22 km, one 350 m descent
Sun 1 Nov
Easy — missed✗12K · 79'
12 km on tired legs
W10Trail peak · 2 – 8 Nov
5h 36m of 6h 39m · 84%
Run 5h 36m / 4h 44mSwim 0m / 1h 10mStrength 0m / 45m
Mon 2
Rest
Tue 3
◆
Swim coach bookedgate
first or second week of November — 2x/week swims depend on it
Strength — missed✗45'
Strength 45 min — log it in intervals.icu or it did not happen
Swim — missed✗35'
Swim 35 min
Wed 4
Hills — done✓8K · 60'
Hill run 8 km including a 20 min sustained hiking block at 10%+
Thu 5
Swim — missed✗35'
Swim 35 min — coach booked this week or next
Fri 6
Rest
Sat 7
Trail — done✓18K · 2:51
FIRST BLUE MOUNTAINS DAY — 18 km, one 350 m descent, stairs. Race pack on.
Sun 8
Easy — done✓8K · 53'
8 km easy, HR at or under 160
W11 · nowTrail peak · 9 – 15 Nov
2h 4m of 7h 12m · 29%
Run 2h 4m / 5h 17mSwim 0m / 1h 10mStrength 0m / 45m
Mon 9
Rest
Tue 10
Strength — missed✗45'
Strength 45 min
Swim — missed✗35'
Swim 35 min
Wed 11
Hills — missed✗9K · 68'
Hill run 9 km including the hiking block
Thu 12
Swim — missed✗35'
Swim 35 min
Fri 13
Rest
Sat 14
Today
Trail20K · 3:10
20 km, three or more separate descents rather than one big one
Sun 15
Easy9K · 59'
9 km easy on tired legs, HR at or under 160
W12Trail peak · 16 – 22 Nov
7h 47m planned
Run 5h 52mSwim 1h 10mStrength 45m
Mon 16
Rest
Tue 17
Strength45'
Strength 45 min
Swim35'
Swim 35 min
Wed 18
Hills9K · 68'
Hill run 9 km — one pitch above 18%, near the end when tired
Thu 19
Swim35'
Swim 35 min
Fri 20
Rest
Sat 21
◇
Foot checktest
record whether arch sensation appears, and at what hour
Trail23K · 3:38
23 km, four or more descents, one pitch at -15%. FOOT CHECK: record whether arch sensation appears, and at what hour.
Sun 22
◇
No quad, calf or arch symptoms past 48 hgate
if they persist, hold the ladder flat and repeat
Easy10K · 66'
10 km easy on tired legs, HR at or under 160
W13Recovery · 23 – 29 Nov
6h 19m planned
Run 4h 24mSwim 1h 10mStrength 45m
Mon 23
Rest
Tue 24
Strength45'
Strength 45 min
Swim35'
Swim 35 min
Wed 25
Hills7K · 52'
Easy hills 7 km, no steep work
Thu 26
Swim35'
Swim 35 min
Fri 27
Rest
Sat 28
Trail16K · 2:32
Trail 16 km easy. Do not skip this deload because W3 felt good.
Sun 29
Easy9K · 59'
9 km easy
W14Trail peak · 30 Nov – 6 Dec
8h 22m planned
Run 6h 27mSwim 1h 10mStrength 45m
Mon 30
Rest
Tue 1 Dec
Strength45'
Strength 45 min
Swim35'
Swim 35 min
Wed 2
Hills9K · 68'
Hill run 9 km including the hiking block
Thu 3
Swim35'
Swim 35 min
Fri 4
Rest
Sat 5
◇
Full mandatory kit carriedtest
first time — find out what chafes now, not in January
Trail26K · 4:07
26 km, five descents, FULL MANDATORY KIT carried for the first time. First day past 4 hours.
Sun 6
Easy11K · 73'
11 km easy on tired legs, HR at or under 160
W15Trail peak · 7 – 13 Dec
8h 53m planned
Run 6h 58mSwim 1h 10mStrength 45m
Mon 7
Rest
Tue 8
Strength45'
Strength 45 min — sixth logged session by Sunday. GATE.
Swim35'
Swim 35 min
Wed 9
Hills8K · 60'
Hill run 8 km easy — save everything for Saturday
Thu 10
Swim35'
Swim 35 min
Fri 11
Rest
Sat 12
◇
The big one — ~1,700 m descent daygate
the block's verdict. Movable into W16, never skippable
Trail28K · 4:26
THE BIG ONE — 28 km, ~1,700 m cumulative descent across six or more separate descents, two pitches at -18% or steeper, 4 to 4.5 h. Full race kit, full race fuelling, race shoes, race pack.
Sun 13
◇
Six logged strength sessionsgate · hard gate
reset from 1 Nov (2 of 6 done) — logged in intervals.icu
Easy14K · 92'
14 km easy on tired legs — expect two to three days of quad soreness
W16Trail peak · 14 – 20 Dec
8h 5m planned
Run 6h 10mSwim 1h 10mStrength 45m
Mon 14
Rest
Tue 15
Strength45'
Strength 45 min
Swim35'
Swim 35 min
Wed 16
Hills8K · 60'
Hill run 8 km including the hiking block
Thu 17
Swim35'
Swim 35 min
Fri 18
Rest
Sat 19
◇
Fuel and night rehearsaltest
race-rate fuelling, dark start, and go even if it rains
Trail25K · 3:58
REHEARSAL DAY — 25 km. Three targets: 60–80 g carb/hr from the first hour; start in the dark with the head torch, matching the 05:00 race start; and if it rains, go anyway.
Sun 20
Easy11K · 73'
11 km easy on tired legs
W17Recovery · 21 – 27 Dec
6h 38m planned
Run 4h 43mSwim 1h 10mStrength 45m
Mon 21
Rest
Tue 22
Strength45'
Strength 45 min
Swim35'
Swim 35 min
Wed 23
Hills7K · 52'
Easy hills 7 km
Thu 24
Swim35'
Swim — 400 m CONTINUOUS by Sunday. GATE.
Fri 25
Rest
Sat 26
Trail18K · 2:51
Trail 18 km moderate
Sun 27
◇
400 m continuous swimgate · hard gate
reset from 1 Nov — failure rebuilds the 70.3 timeline, not Da Lat
Easy9K · 59'
9 km easy
W18Recovery · 28 Dec – 3 Jan 2027
5h 20m planned
Run 3h 40mSwim 1h 10mStrength 30m
Mon 28
Strength30'
Light strength 30 min — the last one. Then stop.
Tue 29
Swim35'
Swim 35 min, easy — habit only from here
Wed 30
Easy6K · 40'
Easy 6 km
Thu 31
Swim35'
Swim 35 min, easy
Fri 1 Jan
Easy5K · 33'
Easy 5 km
Sat 2
Trail12K · 1:54
Trail 12 km, ~90 min, one 500 m descent. The last real day.
Sun 3
Easy5K · 33'
Easy 5 km
W19 · raceRace · 4 – 10 Jan
14h 1m planned
Run 14h 1m
Mon 4
Easy5K · 33'
Easy 35 min
Tue 5
Easy5K · 33'
Easy 35 min + 4 x 20 s strides, before the flight to HCMC. Run something on every travel day; Tokyo 2025 was lost to an 8-day gap.
Wed 6
Easy5K · 33'
Easy 30 min, HCMC
Thu 7
Easy3K · 20'
ARRIVE IN DA LAT TODAY — fly, not the bus. One clear day only, so shakeout 25 min on arrival, local terrain, race shoes.
Fri 8
Rest
Sat 9
Race56.4K · 12:02
RACE — 50K Elephant, 05:00 from Lam Vien Square. 56.4 km, +2,946 m / -3,038 m, 18 h cut-off. Let people go in the first 7 km.
Sun 10
Rest
Each column is a plan week. The outline is the hours the plan asks for, split by discipline in that discipline's colour: faded is planned, solid is logged, so the gap between them is compliance. Hours, not TSS, as on the planned-vs-actual card.
Done counts sessions matched to the plan plus extra sessions of a planned sport — a session moved to another day still counts. A week with no solid yet is either ahead, or older than the activity export.
The shaded bands behind the bars are the phases. Diamonds are gates and tests, pinned to the week they fall in: filled once passed, the state colour for this week's and for a hard gate, whose miss reshapes the season rather than the week.
Current phase — Trail peak · W10–17
Week 2 of 8Rehearse the bad day
Eight weeks pointing at one Saturday, rebuilt from a ~30 km base. The descent ladder runs to ~2,200 m a week and the big day carries ~1,700 m — about 55% of race demand, so hike more and control the km 26 descent harder on the day. The UTA DNF was collapse in rain and darkness with underfuelling behind it, not tissue failure, so the block rehearses darkness, weather, full kit and race-rate fuelling on purpose.
Run: 34 → 50 km/wkSwim: 2x35 min · 400 m by 27 DecStrength: 6 logged by 13 Dec — never the session that gets cutBike: none
Next → Taper · 1 week — Arrive with quads
Planned vs actual — this week
Sat · day 6 of 7Run0m / 5h 17m
Swim2h 4m / 1h 10m
Strength0m / 45m
Bike0m / 0m
Compliance, last 3 weeks — 46% · 22% · 84%
The ghost bar is what the plan asks for; the solid bar is what was logged. Both are hours, not TSS — planned load keys intensity off the session type and logged load keys it off cadence, so the two cannot be reconciled in TSS without one of them lying.
A week under 100% is not automatically a failure: cutback weeks are written to be easy, and a session moved to another day still counts.
Descent ladder — W11
three or more separate descents, not one big oneCumulative descent93 m / 1,100 m
the week's rung on the ladder
Biggest single descent17 m / 400 m
race demand is 402 m — the target runs above it on purpose
Steepest sustained-3% / -15%
race demand is -23%, over 400 m or more of ground
1 session counted.
The race asks for about 3,038 m of descent, and the way it asks matters: that loss is spread over roughly twelve separate descents, the biggest only 402 m, the steepest -23%. There is no single big drop to train for.
So the ladder tracks three things. Cumulative descent is the volume — how much eccentric load the quads absorbed in a day. Biggest single descent is the longest continuous drop, and its target runs deliberately above race demand. Steepest sustained is grade held over at least 400 m, because a single steep step between two GPS samples is noise, not terrain.
Measured from the altitude stream at full resolution, not from the per-kilometre splits: those record only the net change over each kilometre, so rolling ground that drops 50 m and climbs 50 m back records zero — which is precisely the terrain being counted.
Judge the legs the morning after. Eccentric soreness lags 24 to 48 hours, so if they protest, hold the ladder flat for a week rather than climbing.
Block starts 25 Jan — preview
No week-by-week plan is written for this goal yet. When the block starts, this becomes the full calendar to race day.
Season — the next three goals
Pick one to switch the dashboardSydney Marathon30 Aug 26 · doneVietnam Highlands Trail 50K09 Jan 27 · 56 daysIRONMAN 70.3 Western Sydney02 May 27 · 169 days
Sydney Marathon — 30 Aug · Sydney
Goal 3:55:00 · current form 4:21:54Done
0–10K
10K–half
Half–30K
30K–42.2K
0–10K10 km · 56:20
10K–half11.1 km · 1:01:48
Half–30K8.9 km · 49:21
30K–42.2K12.2 km · 1:07:31
The legs are solved against the target time, not stored. Each carries a distance and a pace factor relative to the average, and the times are scaled so they add up to the target exactly — change the goal and every split moves with it.
The factors encode the plan's strategy: give a little back over the opening 10K and take it in the closing stretch, which is the negative split the course's net downhill allows.
Pacing plan
Pace · planned / stretch0–10Ksettle in — this should feel too easy5:38 /km56:2055:29
10K–halflocked at MP, fuel every 25'5:34 /km1:01:481:00:52
Half–30Kthe quiet stretch — hold the pace, not the effort5:33 /km49:2148:37
30K–42.2Kthe race starts here5:32 /km1:07:311:06:30
Total3:55:003:51:28
Key sessions
Every named session is behind you. What is left is the taper.
Fuelling
Race done. What worked and what didn't is worth writing down now.
Two days out
624–780 g/day
carbohydrate, per day
- Volume is already low, so this is extra carbohydrate rather than extra food — swap fat and protein out, don't just add.
- Go low-fibre for the last 24 hours. Fibre is doing nothing for you on the start line and plenty against you.
- Expect 1–2 kg on the scales. That is glycogen pulling water in, which is exactly what you want, and not fat.
Race morning
78–156 g
carbohydrate, 2–3 h before the gun
- Nothing new. This is the breakfast you have already eaten before long runs — race morning is the worst possible time to find out how you react to something.
- Low fibre, low fat, familiar. 400–600 mL of fluid with it, then sip to thirst rather than drinking to a schedule.
- A last 20–30 g about 15 minutes before the start tops off without leaving time for a blood-sugar dip.
During the race
60–90 g/h
carbohydrate, from the first 30 minutes
- Above about 60 g/h you need mixed glucose and fructose — a single sugar saturates its own transporter, and the excess just sits in your gut.
- Start in the first 20–30 minutes, before you feel you need it. Fuelling cannot catch a deficit up once it exists.
- 400–800 mL/h of fluid, 300–600 mg/L sodium — both bands are wide because sweat rate is individual. Weigh yourself before and after a long run to find yours.
Carbs
235–352 g
Gels
9–14 × 25 g
Fluid
1.6–3.1 L
These are the mainstream sports-nutrition ranges — roughly the ACSM/ISSN consensus — not anything measured from your training. Nothing in the export records what you ate, so a number claiming to be personalised would be a guess wearing a lab coat.
What is yours is the arithmetic: the ranges are per kilogram and per hour, so your weight and your target time turn them into a count of gels and litres.
The ranges are wide because people differ. Sweat rate, sodium loss and gut tolerance vary enormously — find your own numbers in training and trust those over these.
Vietnam Highlands Trail 50K — 09 Jan · Da Lat
Expected 11–13 h · cut-off 18 h · plan 12 h56 days to go
City + first climb
To the low point
Elephant
Run-in
City + first climb0–18K · +654 / −729m · 3:30:00
To the low point18–29K · +514 / −848m · 2:30:00
Elephant29–45K · +1,353 / −796m · 5:15:00 · climb
Run-in45–54K · +214 / −460m · 1:45:00
The legs are solved against the target time, not stored. Each carries a distance and a pace factor relative to the average, and the times are scaled so they add up to the target exactly — change the goal and every split moves with it.
The factors encode the plan's strategy: give a little back over the opening 10K and take it in the closing stretch, which is the negative split the course's net downhill allows.
Race-day clock
05:00 start · 18 h cut-offCut-off 23:00
Sunrise 06:09Sunset 17:36
Daylight
Planned
City + first climb
To the low point
Elephant
Run-in
18:00Stretch
16:00
05:0007:0009:0011:0013:0015:0017:0019:0021:0023:00
LegClimbGel every 20 min (75 g/h, 25 g gels)Dark
Head torch twice: 1 h 10 min of dark at the start, and you finish ~25 min after sunset.
At stretch pace you finish ~1 h 35 min before sunset.
5 h of margin at planned pace, 7 at stretch.
Pacing plan
Pace · planned / stretchCity + first climbflat roads out of the city, in the dark — deliberately let people go11:40 /km3:30:002:55:00
To the low pointcontrol the −402 m plunge; it decides how km 40 onward feels13:38 /km2:30:002:05:00
Elephantthe race. Eat on the climb while hiking, and expect the low patch at 41–44K19:41 /km5:15:004:30:00
Run-inbenign — if you reach here with quads you finish11:40 /km1:45:001:30:00
Total13:00:0011:00:00
Key sessions still to come
Foot checkW12 · 21 Nov
23K — 23 km and four descents — record whether arch sensation appears, and at what hour
Full mandatory kitW14 · 5 Dec
26K — 26 km carrying everything for the first time. Find out what chafes now
The big oneW15 · 12 Dec
28K — 28 km, ~1,700 m descent, race kit and race fuelling — the block's verdict
Fuel and night rehearsalW16 · 19 Dec
25K — 60–80 g/hr from the first hour, a head-torch start, and go even if it rains
Fuelling
Practise this in long runs, not on race day. The gut adapts to carbohydrate the same way legs adapt to mileage, and 90 g/h is unreachable without training for it.
Two days out
624–780 g/day
carbohydrate, per day
- Volume is already low, so this is extra carbohydrate rather than extra food — swap fat and protein out, don't just add.
- Go low-fibre for the last 24 hours. Fibre is doing nothing for you on the start line and plenty against you.
- Expect 1–2 kg on the scales. That is glycogen pulling water in, which is exactly what you want, and not fat.
Race morning
78–156 g
carbohydrate, 2–3 h before the gun
- Nothing new. This is the breakfast you have already eaten before long runs — race morning is the worst possible time to find out how you react to something.
- Low fibre, low fat, familiar. 400–600 mL of fluid with it, then sip to thirst rather than drinking to a schedule.
- A last 20–30 g about 15 minutes before the start tops off without leaving time for a blood-sugar dip.
During the race
60–90 g/h
carbohydrate, from the first 30 minutes
- Above about 60 g/h you need mixed glucose and fructose — a single sugar saturates its own transporter, and the excess just sits in your gut.
- Start in the first 20–30 minutes, before you feel you need it. Fuelling cannot catch a deficit up once it exists.
- 400–800 mL/h of fluid, 300–600 mg/L sodium — both bands are wide because sweat rate is individual. Weigh yourself before and after a long run to find yours.
Carbs
780–1170 g
Gels
31–47 × 25 g
Fluid
5.2–10.4 L
These are the mainstream sports-nutrition ranges — roughly the ACSM/ISSN consensus — not anything measured from your training. Nothing in the export records what you ate, so a number claiming to be personalised would be a guess wearing a lab coat.
What is yours is the arithmetic: the ranges are per kilogram and per hour, so your weight and your target time turn them into a count of gels and litres.
The ranges are wide because people differ. Sweat rate, sodium loss and gut tolerance vary enormously — find your own numbers in training and trust those over these.
IRONMAN 70.3 Western Sydney — 02 May · Penrith
Target sub 5:45169 days to go
Swim
T1
Bike
T2
Run
Swim1.9 km · 38:00
T14:00
Bike90 km · 2:52:00
T23:00
Run21.1 km · 2:08:00
The legs are solved against the target time, not stored. Each carries a distance and a pace factor relative to the average, and the times are scaled so they add up to the target exactly — change the goal and every split moves with it.
The factors encode the plan's strategy: give a little back over the opening 10K and take it in the closing stretch, which is the negative split the course's net downhill allows.
Pacing plan
Pace · planned / stretchSwimone lap of the regatta lake — flatwater, sight every six strokes2:00 /100m38:0036:30
T1wetsuit off before the rack, shoes already on the bike—4:003:40
Biketwo flat laps — hold power, do not chase the fast starters31.4 km/h2:52:002:47:00
T2helmet off last, start the watch before you leave—3:002:45
Runthree flat laps — the first is a lie, settle by the second6:04 /km2:08:002:03:00
Total5:45:005:33:00
Key sessions still to come
First open-water swimW3
wetsuit fit and sighting practice
Long brickW9
80K ride into a 6K run off the bike
Race-pace rehearsalW12
half the race distance at target effort
Fuelling
Practise this in long runs, not on race day. The gut adapts to carbohydrate the same way legs adapt to mileage, and 90 g/h is unreachable without training for it.
Two days out
624–780 g/day
carbohydrate, per day
- Volume is already low, so this is extra carbohydrate rather than extra food — swap fat and protein out, don't just add.
- Go low-fibre for the last 24 hours. Fibre is doing nothing for you on the start line and plenty against you.
- Expect 1–2 kg on the scales. That is glycogen pulling water in, which is exactly what you want, and not fat.
Race morning
78–156 g
carbohydrate, 2–3 h before the gun
- Nothing new. This is the breakfast you have already eaten before long runs — race morning is the worst possible time to find out how you react to something.
- Low fibre, low fat, familiar. 400–600 mL of fluid with it, then sip to thirst rather than drinking to a schedule.
- A last 20–30 g about 15 minutes before the start tops off without leaving time for a blood-sugar dip.
During the race
60–90 g/h
carbohydrate, from the first 30 minutes
- Above about 60 g/h you need mixed glucose and fructose — a single sugar saturates its own transporter, and the excess just sits in your gut.
- Start in the first 20–30 minutes, before you feel you need it. Fuelling cannot catch a deficit up once it exists.
- 400–800 mL/h of fluid, 300–600 mg/L sodium — both bands are wide because sweat rate is individual. Weigh yourself before and after a long run to find yours.
Carbs
345–518 g
Gels
14–21 × 25 g
Fluid
2.3–4.6 L
These are the mainstream sports-nutrition ranges — roughly the ACSM/ISSN consensus — not anything measured from your training. Nothing in the export records what you ate, so a number claiming to be personalised would be a guess wearing a lab coat.
What is yours is the arithmetic: the ranges are per kilogram and per hour, so your weight and your target time turn them into a count of gels and litres.
The ranges are wide because people differ. Sweat rate, sodium loss and gut tolerance vary enormously — find your own numbers in training and trust those over these.