Khoi · Dashboard

SESSION · W11/25 ▚▚▚▚▚ HANSONS

READY

TODAY Easy zone 2 (5:50-6:15/km)

EASY
ZONE 2

Distance

10km

Target Pace

5:50/km

Duration

60min

Pace window · 5:50 – 6:15 ZONE 1–2 TARGET

Light Drizzle17°↑17°↓11°67% hum21km/h

SYDNEY

Light Drizzle

17°

H 17°|L 11°

HUM 67%WIND 21kmRAIN 91%

SYDNEY MARATHON · 26 30·08·2026

101

DAYS TO GO

            W11/25 · HANSONS
            40%
          

READINESS · HIGH ⚡ 100 / 100

100

Training load is healthy. Go get it.

SLEEP

6.5H

HRV

48MS

RHR

61BPM

FORM

+5TSB

Today's Schedule

Nothing scheduled

Upcoming

No upcoming events in the next 14 days

WEEK 11 · HANSONS /// 18 May–24 May

7/83 KM -76 KM

MON

18

REST

—

TUE

19

SPEED

WED

20

MEDLONG

THU

21

EASY

🌦️ 17°91%

FRI

22

TEMPO

🌦️ 18°91%

SAT

23

EASY

🌦️ 19°82%

SUN

24

LONG

🌦️ 20°41%

§ 01FITNESSTRAINING LOAD · RECOVERY · HEALTH

CTL · FITNESS

0au

-1.3 7d

42d avg · marathon target 60–80

ATL · FATIGUE

0au

-1.4 7d

7d load · warn >70

TSB · FORM

+0.1 7d

optimal −10 to +5

SLEEP

-0.2 vs avg

54d avg 6.7h · target ≥7h

RESTING HR

0bpm

-1.0 vs avg

55d avg 60 bpm · warn +3

HRV

0ms

+1.0 vs avg

54d avg 47 ms · warn −10%

FITNESS / FATIGUE / FORM

HRV & RESTING HR

HR ZONE DISTRIBUTION · 7D

§ 02PERFORMANCEPACE · VO₂ · EFFICIENCYLAST 30 D

VO₂ MAX (EST.)

+0.0

FAIR · TOP 35%

Projected marathon: 4:41 · based on 5.0km @ 5:52/km

BEST TIMES (LAST 30 D)

1 KM

5:18

PB25 APR

5 KM

30:24

02 MAY

10 KM

—

HALF

—

EFFICIENCY (PACE @ Z2)

7:26

/km

-0:03

Aerobic efficiency holding steady

DRIFT

3.9%

Cardiac drift on long runs · lower is better (target < 5%)

Weekly Load bar colour = TSB that week

§ 03ACTIVITIESSESSIONS · SPLITS · STORIES

All Runs — Route Overlay colour = pace · blue fast → red slow

Weekly Breakdown

Week	Actual km	Plan km	Delta	Compliance	Days
Feb 23	10	—	—	—	2
Mar 2	5	—	—	—	1
Mar 9	25	25	+0	100%	5
Mar 23	31	33	-2	93%	2
Mar 30	18	21	-3	86%	3
Apr 6	21	30	-9	71%	4
Apr 13	37	42	-5	88%	5
Apr 20	30	54	-24	55%	4
Apr 27	29	60	-31	48%	2
May 11	6	80	-74	8%	1
May 18	7	83	-76	8%	1

Activities (20 loaded · 31 total)

🏃

Afternoon Run

↗

2026-05-20

7.0km 5:41/km 39:50 +20m 178bpm 46 ›

Distance

7.00 km

Time

39:50

Avg Pace

5:41 /km

Elevation

+20 m

Avg HR

178 bpm

Max HR

192 bpm

Cadence

183 spm

TSS

Suffer

—

Speed

10.5 km/h

Trophies

Effort

— /10

Kilometre Splits

#	km	Time	Pace	Elev	HR
1	1.00	5:46	5:45	+1.2m	158
2	1.00	5:43	5:42	-0.6m	181
3	1.00	5:44	5:44	-1.8m	176
4	1.00	5:47	5:47	-1.2m	182
5	1.00	5:44	5:43	+1.2m	180
6	1.00	5:41	5:40	+1.4m	186
7	1.00	5:23	5:23	-1.2m	186
8	0.01	0:03	9:36	0.0m	179

🏃

Afternoon Run

↗

2026-05-12

6.0km 6:01/km 36:10 +26m 173bpm 42 ›

Distance

6.01 km

Time

36:10

Avg Pace

6:01 /km

Elevation

+26 m

Avg HR

173 bpm

Max HR

185 bpm

Cadence

173 spm

TSS

Suffer

—

Speed

10.0 km/h

Trophies

Effort

— /10

Kilometre Splits

#	km	Time	Pace	Elev	HR
1	1.00	5:56	5:55	+1.4m	163
2	1.00	6:12	6:11	+0.6m	172
3	1.00	6:03	6:03	-2.0m	171
4	1.00	5:58	5:58	-0.2m	180
5	1.00	5:49	5:48	+2.4m	178
6	1.00	6:08	6:08	+2.8m	173
7	0.01	0:04	8:07	+0.4m	179

🏃

Morning Run

↗

2026-05-03

16.0km 6:17/km 1:40:35 +59m 173bpm 117 ›

Distance

16.00 km

Time

1:40:35

Avg Pace

6:17 /km

Elevation

+59 m

Avg HR

173 bpm

Max HR

192 bpm

Cadence

176 spm

TSS

117

Suffer

—

Speed

9.5 km/h

Trophies

Effort

— /10

Kilometre Splits

#	km	Time	Pace	Elev	HR
1	1.00	6:06	6:05	-3.4m	161
2	1.00	6:07	6:07	+0.8m	170
3	1.00	6:20	6:20	+0.8m	170
4	1.00	6:20	6:19	+1.4m	166
5	1.00	6:07	6:06	-1.2m	178
6	1.00	6:11	6:11	+3.6m	176
7	1.00	6:16	6:15	-0.8m	173
8	1.00	6:16	6:16	+1.6m	179
9	1.00	6:06	6:06	-3.2m	177
10	1.00	6:17	6:17	-0.6m	181
11	1.00	6:21	6:20	+1.6m	166
12	1.00	6:17	6:17	+1.8m	171
13	1.00	6:21	6:20	-1.2m	172
14	1.00	6:35	6:34	-0.6m	173
15	1.00	6:30	6:29	0.0m	173
16	1.00	6:22	6:22	+1.8m	182
17	0.01	0:03	10:00	+0.4m	191

🏃

Lunch Run

↗

2026-05-02

5.0km 6:04/km 30:28 +16m 169bpm 36 ›

Distance

5.01 km

Time

30:28

Avg Pace

6:04 /km

Elevation

+16 m

Avg HR

169 bpm

Max HR

189 bpm

Cadence

177 spm

TSS

Suffer

—

Speed

9.9 km/h

Trophies

Effort

— /10

Kilometre Splits

#	km	Time	Pace	Elev	HR
1	1.00	6:07	6:06	-0.2m	168
2	1.00	5:58	5:58	+3.2m	174
3	1.00	6:03	6:02	+1.2m	168
4	1.00	6:07	6:06	-0.2m	168
5	1.00	6:10	6:10	+3.0m	169
6	0.01	0:04	7:24	0.0m	167

🏃

Afternoon Run

↗

2026-04-30

8.0km 6:04/km 48:42 +20m 176bpm 57 ›

Distance

8.02 km

Time

48:42

Avg Pace

6:04 /km

Elevation

+20 m

Avg HR

176 bpm

Max HR

193 bpm

Cadence

178 spm

TSS

Suffer

—

Speed

9.9 km/h

Trophies

Effort

— /10

Kilometre Splits

#	km	Time	Pace	Elev	HR
1	1.00	6:07	6:06	-6.0m	159
2	1.00	6:06	6:06	+2.2m	168
3	1.00	6:01	6:00	-1.8m	176
4	1.00	6:05	6:04	+0.8m	175
5	1.00	6:07	6:07	-1.6m	176
6	1.00	6:05	6:05	+0.4m	183
7	1.00	6:02	6:02	+1.2m	186
8	1.00	6:00	5:59	-2.0m	186
9	0.02	0:09	6:43	+0.8m	182

🏃

Afternoon Run

↗

2026-04-25

6.5km 5:56/km 38:43 +21m 168bpm 45 ›

Distance

6.52 km

Time

38:43

Avg Pace

5:56 /km

Elevation

+21 m

Avg HR

168 bpm

Max HR

187 bpm

Cadence

174 spm

TSS

Suffer

—

Speed

10.1 km/h

Trophies

Effort

— /10

Kilometre Splits

#	km	Time	Pace	Elev	HR
1	1.00	6:02	6:01	-1.6m	154
2	1.00	6:00	6:00	+2.0m	169
3	1.00	5:19	5:18	+1.0m	176
4	1.00	5:48	5:48	-1.8m	172
5	1.00	6:07	6:07	-1.0m	168
6	1.00	6:16	6:15	+1.6m	171
7	0.52	3:12	6:08	-3.0m	171

🏃

Afternoon Run

↗

2026-04-24

5.2km 6:07/km 31:35 +24m 174bpm 37 ›

Distance

5.16 km

Time

31:35

Avg Pace

6:07 /km

Elevation

+24 m

Avg HR

174 bpm

Max HR

192 bpm

Cadence

172 spm

TSS

Suffer

—

Speed

9.8 km/h

Trophies

Effort

— /10

Kilometre Splits

#	km	Time	Pace	Elev	HR
1	1.00	6:05	6:04	-3.8m	164
2	1.00	6:15	6:15	+1.8m	177
3	1.00	6:11	6:11	-0.6m	169
4	1.00	6:04	6:04	+1.6m	169
5	1.00	6:06	6:05	+2.6m	187
6	0.16	0:54	5:36	-2.2m	189

🏃

Afternoon Run

↗

2026-04-22

11.0km 6:11/km 1:08:04 +71m 176bpm 79 ›

Distance

11.00 km

Time

1:08:04

Avg Pace

6:11 /km

Elevation

+71 m

Avg HR

176 bpm

Max HR

194 bpm

Cadence

176 spm

TSS

Suffer

—

Speed

9.7 km/h

Trophies

Effort

— /10

Kilometre Splits

#	km	Time	Pace	Elev	HR
1	1.00	6:02	6:01	+9.4m	173
2	1.00	6:01	6:01	-4.0m	181
3	1.00	6:17	6:16	-0.8m	175
4	1.00	6:07	6:07	+4.2m	175
5	1.00	6:10	6:09	-4.0m	178
6	1.00	6:13	6:13	+3.6m	174
7	1.00	6:07	6:06	-6.0m	174
8	1.00	6:07	6:07	+0.8m	179
9	1.00	6:24	6:24	-1.0m	172
10	1.00	6:22	6:22	+0.4m	175
11	1.00	6:14	6:13	+0.8m	184

🏃

Afternoon Run

↗

2026-04-21

7.0km 6:12/km 43:27 +14m 168bpm 51 ›

Distance

7.00 km

Time

43:27

Avg Pace

6:12 /km

Elevation

+14 m

Avg HR

168 bpm

Max HR

190 bpm

Cadence

177 spm

TSS

Suffer

—

Speed

9.7 km/h

Trophies

Effort

— /10

Kilometre Splits

#	km	Time	Pace	Elev	HR
1	1.00	6:12	6:11	-1.2m	168
2	1.00	6:31	6:31	+1.8m	169
3	1.00	6:22	6:21	-1.8m	156
4	1.00	6:15	6:15	-0.8m	162
5	1.00	6:02	6:01	+0.2m	167
6	1.00	5:54	5:54	+0.4m	178
7	1.00	6:07	6:06	+1.4m	172
8	0.01	0:04	12:07	0.0m	173

🏃

Afternoon Run

↗

2026-04-19

12.0km 6:03/km 1:12:43 +69m 176bpm 85 ›

Distance

12.01 km

Time

1:12:43

Avg Pace

6:03 /km

Elevation

+69 m

Avg HR

176 bpm

Max HR

193 bpm

Cadence

177 spm

TSS

Suffer

—

Speed

9.9 km/h

Trophies

Effort

— /10

Kilometre Splits

#	km	Time	Pace	Elev	HR
1	1.00	5:51	5:50	-1.0m	174
2	1.00	6:04	6:03	-0.2m	180
3	1.00	5:58	5:58	+1.6m	180
4	1.00	5:50	5:50	-1.0m	182
5	1.00	6:06	6:05	+5.0m	173
6	1.00	6:12	6:12	-4.4m	166
7	1.00	6:08	6:07	+5.0m	174
8	1.00	6:09	6:09	-5.2m	172
9	1.00	6:01	6:00	+0.2m	176
10	1.00	6:22	6:21	+11.8m	181
11	1.00	6:06	6:06	-12.8m	173
12	1.00	5:52	5:52	+0.6m	182
13	0.01	0:04	9:31	+0.2m	182

🏃

Afternoon Run

↗

2026-04-18

6.0km 6:01/km 36:17 +15m 177bpm 42 ›

Distance

6.02 km

Time

36:17

Avg Pace

6:01 /km

Elevation

+15 m

Avg HR

177 bpm

Max HR

188 bpm

Cadence

178 spm

TSS

Suffer

—

Speed

9.9 km/h

Trophies

Effort

— /10

Kilometre Splits

#	km	Time	Pace	Elev	HR
1	1.00	5:56	5:55	-3.0m	168
2	1.00	6:11	6:10	+3.2m	176
3	1.00	6:14	6:14	+2.0m	178
4	1.00	5:58	5:58	-2.8m	182
5	1.00	5:54	5:54	-0.8m	179
6	1.00	5:57	5:56	+0.2m	181
7	0.01	0:07	7:37	-0.2m	187

🏃

Afternoon Run

↗

2026-04-17

6.0km 6:06/km 36:45 +25m 173bpm 43 ›

Distance

6.01 km

Time

36:45

Avg Pace

6:06 /km

Elevation

+25 m

Avg HR

173 bpm

Max HR

193 bpm

Cadence

176 spm

TSS

Suffer

—

Speed

9.8 km/h

Trophies

Effort

— /10

Kilometre Splits

#	km	Time	Pace	Elev	HR
1	1.00	5:55	5:54	+0.8m	166
2	1.00	6:23	6:23	+1.6m	173
3	1.00	6:13	6:12	-4.6m	171
4	1.00	6:04	6:04	-2.2m	174
5	1.00	6:08	6:07	+0.6m	176
6	1.00	5:58	5:57	+1.8m	175
7	0.01	0:05	9:55	+0.2m	174

🏃

Afternoon Run

↗

2026-04-16

4.0km 5:39/km 22:37 +15m 176bpm 26 ›

Distance

4.00 km

Time

22:37

Avg Pace

5:39 /km

Elevation

+15 m

Avg HR

176 bpm

Max HR

186 bpm

Cadence

181 spm

TSS

Suffer

—

Speed

10.6 km/h

Trophies

Effort

— /10

Kilometre Splits

#	km	Time	Pace	Elev	HR
1	1.00	5:43	5:42	+3.4m	170
2	1.00	5:33	5:32	-1.8m	179
3	1.00	5:35	5:34	+1.4m	179
4	1.00	5:44	5:44	+1.6m	177
5	0.00	0:02	11:06	0.0m	178

🏃

Afternoon Run

↗

2026-04-15

9.0km 5:57/km 53:35 +34m 176bpm 62 ›

Distance

9.01 km

Time

53:35

Avg Pace

5:57 /km

Elevation

+34 m

Avg HR

176 bpm

Max HR

189 bpm

Cadence

179 spm

TSS

Suffer

—

Speed

10.1 km/h

Trophies

Effort

— /10

Kilometre Splits

#	km	Time	Pace	Elev	HR
1	1.00	5:51	5:50	+6.4m	166
2	1.00	5:52	5:51	-6.2m	181
3	1.00	5:57	5:57	+0.4m	175
4	1.00	5:55	5:55	+6.2m	179
5	1.00	6:02	6:01	-6.0m	178
6	1.00	5:55	5:55	-1.4m	181
7	1.00	6:13	6:12	-1.2m	178
8	1.00	5:53	5:52	+3.4m	168
9	1.00	5:53	5:53	-1.8m	175
10	0.01	0:04	11:41	+0.2m	175

🏃

Afternoon Run

↗

2026-04-11

5.1km 6:00/km 30:52 +26m 176bpm 36 ›

Distance

5.13 km

Time

30:52

Avg Pace

6:00 /km

Elevation

+26 m

Avg HR

176 bpm

Max HR

186 bpm

Cadence

179 spm

TSS

Suffer

—

Speed

10.0 km/h

Trophies

Effort

— /10

Kilometre Splits

#	km	Time	Pace	Elev	HR
1	1.00	6:00	5:59	+2.0m	167
2	1.00	6:08	6:08	+4.0m	178
3	1.00	6:00	5:59	-1.8m	177
4	1.00	6:00	6:00	+2.0m	179
5	1.00	6:01	6:00	-1.2m	175
6	0.13	0:44	5:37	-0.8m	180

🏃

Afternoon Run

↗

2026-04-09

6.0km 6:02/km 36:22 +13m 174bpm 42 ›

Distance

6.01 km

Time

36:22

Avg Pace

6:02 /km

Elevation

+13 m

Avg HR

174 bpm

Max HR

193 bpm

Cadence

178 spm

TSS

Suffer

—

Speed

9.9 km/h

Trophies

Effort

— /10

Kilometre Splits

#	km	Time	Pace	Elev	HR
1	1.00	6:01	6:00	-4.6m	165
2	1.00	6:06	6:05	-0.6m	171
3	1.00	5:43	5:43	-1.4m	182
4	1.00	6:01	6:00	+0.6m	175
5	1.00	6:07	6:07	+4.6m	177
6	1.00	6:20	6:19	-0.4m	174
7	0.01	0:04	5:57	+0.4m	172

🏃

Afternoon Run

↗

2026-04-08

5.0km 5:59/km 30:00 +6m 168bpm 35 ›

Distance

5.01 km

Time

30:00

Avg Pace

5:59 /km

Elevation

+6 m

Avg HR

168 bpm

Max HR

181 bpm

Cadence

177 spm

TSS

Suffer

—

Speed

10.0 km/h

Trophies

Effort

— /10

Kilometre Splits

#	km	Time	Pace	Elev	HR
1	1.00	5:52	5:51	-1.6m	154
2	1.00	6:06	6:05	+1.6m	169
3	1.00	6:03	6:03	-3.2m	171
4	1.00	5:59	5:58	-0.6m	171
5	1.00	5:57	5:57	+3.0m	176
6	0.01	0:04	7:39	+0.4m	180

🏃

Afternoon Run

↗

2026-04-07

5.0km 5:59/km 30:03 +11m 179bpm 35 ›

Distance

5.01 km

Time

30:03

Avg Pace

5:59 /km

Elevation

+11 m

Avg HR

179 bpm

Max HR

191 bpm

Cadence

176 spm

TSS

Suffer

—

Speed

10.0 km/h

Trophies

Effort

— /10

Kilometre Splits

#	km	Time	Pace	Elev	HR
1	1.00	5:48	5:47	+0.6m	166
2	1.00	6:15	6:14	+0.4m	177
3	1.00	6:10	6:09	+0.2m	184
4	1.00	5:59	5:59	+2.8m	181
5	1.00	5:45	5:44	-2.0m	188
6	0.01	0:06	8:07	+0.6m	188

🏃

Morning Run

↗

2026-04-05

8.0km 5:54/km 47:21 +28m 177bpm 55 ›

Distance

8.00 km

Time

47:21

Avg Pace

5:54 /km

Elevation

+28 m

Avg HR

177 bpm

Max HR

190 bpm

Cadence

181 spm

TSS

Suffer

—

Speed

10.1 km/h

Trophies

Effort

— /10

Kilometre Splits

#	km	Time	Pace	Elev	HR
1	1.00	5:58	5:57	+2.6m	169
2	1.00	5:57	5:57	+1.4m	176
3	1.00	5:45	5:44	0.0m	175
4	1.00	5:53	5:53	+0.4m	177
5	1.00	6:02	6:01	+0.2m	177
6	1.00	5:47	5:47	+4.8m	185
7	1.00	6:01	6:01	-3.2m	181
8	1.00	5:55	5:54	-0.8m	179
9	0.00	0:03	13:09	0.0m	175

🏃

Evening Run

↗

2026-04-01

5.0km 5:52/km 29:25 +19m 172bpm 34 ›

Distance

5.01 km

Time

29:25

Avg Pace

5:52 /km

Elevation

+19 m

Avg HR

172 bpm

Max HR

182 bpm

Cadence

176 spm

TSS

Suffer

—

Speed

10.2 km/h

Trophies

Effort

— /10

Kilometre Splits

#	km	Time	Pace	Elev	HR
1	1.00	6:00	5:59	+2.2m	162
2	1.00	5:40	5:40	-5.2m	175
3	1.00	5:52	5:52	+1.8m	169
4	1.00	5:55	5:54	-0.8m	175
5	1.00	5:53	5:53	0.0m	176
6	0.01	0:05	8:25	+0.2m	172

§ 04TRAINING PLANTHE ROAD TO 30 AUGUST

Goal Time

3:29

Sub 3:30:00

Race Pace

5:00

min/km

Duration

weeks · 9 Mar → 30 Aug

Peak Week

~92

Total Volume

~1.6k

km over plan

SESSION TYPES

Rest

Easy

Long

Med–Long

Tempo

Speed

Strength

Race

PACE GUIDE

Easy / Recovery5:45–6:15

Long Run5:45–6:00

Med–Long5:40–5:55

Tempo4:50

Speed (5K effort)4:10–4:20

Strength5:05–5:10

Marathon Pace5:00

WEEKLY VOLUME

W1W13W25