KhoiOS

Monday, 23 March 2026

Data: 0m ago

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Monday, 23 March 2026

This week

0 / 33 km -33 km

Today's events

Nothing scheduled

W3 · Monday

REST

Rest

View Full Plan →

📉 33 km behind plan this week — Consider adding a run to stay on track for your 33 km target.

Upcoming

Mon 30 Mar

All dayYen in Vietnam

Sydney, Australia Updated 12:58 AM

🌦️

24°

Showers

Feels 21° · Low 18°

Precipitation88%

Humidity90%

Wind11 km/h

Today

🌦️

24°18°

88%

Tue

🌫️

27°17°

Wed

🌫️

28°17°

Thu

🌦️

30°16°

53%

Fri

🌦️

18°14°

52%

Sat

☁️

20°14°

23%

Sun

☁️

24°13°

Hourly

12am

⛅

19°

feels 21°

💧3%

💦90%

1am

⛅

19°

feels 21°

💧3%

💦91%

2am

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19°

feels 21°

💧3%

💦91%

3am

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19°

feels 21°

💧0%

💦92%

4am

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18°

feels 20°

💧8%

💦93%

5am

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19°

feels 21°

💧10%

💦93%

6am

⛅

19°

feels 21°

💧3%

💦93%

7am

☁️

19°

feels 21°

💧18%

💦93%

8am

☁️

19°

feels 22°

💧15%

💦92%

9am

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20°

feels 22°

💧28%

💦87%

10am

☁️

21°

feels 23°

💧25%

💦83%

11am

☁️

22°

feels 24°

💧28%

💦79%

12pm

🌦️

23°

feels 24°

💧25%

💦75%

1pm

☁️

24°

feels 25°

💧38%

💦70%

2pm

☁️

24°

feels 26°

💧50%

💦67%

3pm

☁️

24°

feels 26°

💧58%

💦67%

4pm

🌦️

24°

feels 25°

💧53%

💦69%

5pm

⛅

23°

feels 25°

💧73%

💦71%

6pm

🌦️

23°

feels 24°

💧88%

💦76%

7pm

⛅

22°

feels 24°

💧73%

💦78%

8pm

🌦️

21°

feels 23°

💧43%

💦84%

9pm

⛅

21°

feels 23°

💧8%

💦86%

10pm

⛅

20°

feels 23°

💧8%

💦89%

11pm

⛅

20°

feels 22°

💧8%

💦91%

CTL · Fitness ⓘChronic Training Load
Your 42-day rolling fitness score — how much training stress your body has absorbed long-term. Builds slowly (~3 pts/week). Low (0–20): base building. Competitive marathon target: 60–80. Elite runners reach 100+.

21.9

Moderate Fitness

Target 60–80 for marathon

ATL · Fatigue ⓘAcute Training Load
Your 7-day rolling fatigue score — how hard you've trained this week. Spikes quickly after big sessions, drops fast with rest. High ATL with low CTL means you're digging a hole your fitness can't support yet.

42.3

Moderate Load

7-day avg TSS · warn >70

TSB · Form ⓘTraining Stress Balance
Form = CTL − ATL. Negative means tired but training. Positive means rested. Race window: +5 to +20 (taper into it). Best workout zone: −10 to +5. Below −30 is overtraining risk territory.

-20.4

Heavy Training

Optimal: −10 to +5

MODERATE

💤 Sleep ⓘSleep Duration
Hours of sleep last night from Garmin. Training adaptation happens during sleep — cut it short and yesterday's session was wasted. Below 7hrs chronically raises injury risk and blunts fitness gains.

N/A

0d avg: N/Ah

target ≥7h

❤️ Resting HR ⓘResting Heart Rate
Your heart rate at complete rest, recorded by Garmin overnight. Trending lower over months = improving fitness. A reading 3–5 bpm above your personal baseline is an early warning of fatigue, illness, or overtraining.

N/A

0d avg: N/A bpm

warn if +3 above avg

📊 HRV ⓘHeart Rate Variability
Variation in time between heartbeats (ms), recorded overnight by Garmin. Higher = more recovered nervous system. A drop of >10% below your rolling average is an early signal of accumulated fatigue or oncoming illness.

N/A

0d avg: N/A ms

warn if −10% below avg

Fitness / Fatigue / Form

Weekly km — Actual vs Plan

HRV & Resting HR Trends

Weekly Breakdown

Week	Actual km	Plan km	Delta	Days
Jan 5	5	—	—	1
Jan 12	5	—	—	1
Jan 19	5	—	—	1
Jan 26	16	—	—	3
Feb 2	17	—	—	2
Feb 9	14	—	—	2
Feb 16	21	—	—	3
Feb 23	27	—	—	4
Mar 2	29	—	—	4
Mar 9	5	—	—	1
Mar 16	25	25	+0	5

Activities (20 loaded · 27 total)

🏃

Evening Run

↗

2026-03-15

8.0km 6:05/km 48:55 +20m 174bpm 57 ›

Distance

8.03 km

Time

48:55

Avg Pace

6:05 /km

Elevation

+20 m

Avg HR

174 bpm

Max HR

190 bpm

Cadence

178 spm

TSS

Suffer

—

Speed

9.9 km/h

Trophies

Effort

— /10

Kilometre Splits

#	km	Time	Pace	Elev	HR
1	1.00	6:18	6:17	+1.8m	158
2	1.00	5:58	5:57	-8.2m	172
3	1.00	6:08	6:08	+2.0m	171
4	1.00	6:07	6:06	+1.2m	181
5	1.00	6:11	6:11	+0.2m	172
6	1.00	5:59	5:58	-0.8m	184
7	1.00	6:08	6:08	+0.8m	177
8	1.00	5:56	5:56	+4.0m	177
9	0.03	0:10	5:19	+1.2m	184

🏃

Afternoon Run

↗

2026-03-14

4.0km 6:10/km 24:46 +13m 177bpm 29 ›

Distance

4.01 km

Time

24:46

Avg Pace

6:10 /km

Elevation

+13 m

Avg HR

177 bpm

Max HR

192 bpm

Cadence

179 spm

TSS

Suffer

—

Speed

9.7 km/h

Trophies

Effort

— /10

Kilometre Splits

#	km	Time	Pace	Elev	HR
1	1.00	6:13	6:12	+2.2m	173
2	1.00	6:12	6:12	-0.8m	178
3	1.00	6:14	6:13	+1.2m	177
4	1.00	6:01	6:01	-0.6m	179
5	0.01	0:06	9:00	+0.8m	176

🏃

Afternoon Run

↗

2026-03-12

5.0km 6:07/km 30:42 +19m 177bpm 36 ›

Distance

5.01 km

Time

30:42

Avg Pace

6:07 /km

Elevation

+19 m

Avg HR

177 bpm

Max HR

192 bpm

Cadence

179 spm

TSS

Suffer

—

Speed

9.8 km/h

Trophies

Effort

— /10

Kilometre Splits

#	km	Time	Pace	Elev	HR
1	1.00	6:11	6:09	+3.4m	168
2	1.00	6:04	6:04	-2.6m	175
3	1.00	6:17	6:17	+0.2m	178
4	1.00	6:15	6:15	+2.0m	181
5	1.00	5:50	5:50	-3.0m	184
6	0.01	0:05	7:26	+0.2m	188

🏃

Night Run

↗

2026-03-11

4.0km 6:06/km 24:30 +22m 169bpm 29 ›

Distance

4.01 km

Time

24:30

Avg Pace

6:06 /km

Elevation

+22 m

Avg HR

169 bpm

Max HR

183 bpm

Cadence

176 spm

TSS

Suffer

—

Speed

9.8 km/h

Trophies

Effort

— /10

Kilometre Splits

#	km	Time	Pace	Elev	HR
1	1.00	6:09	6:08	+2.4m	154
2	1.00	6:02	6:01	-5.6m	168
3	1.00	6:07	6:07	+7.8m	176
4	1.00	6:08	6:08	-4.4m	176
5	0.01	0:04	8:46	+0.4m	178

🏃

Evening Run

↗

2026-03-10

4.0km 6:04/km 24:20 +16m 169bpm 28 ›

Distance

4.01 km

Time

24:20

Avg Pace

6:04 /km

Elevation

+16 m

Avg HR

169 bpm

Max HR

183 bpm

Cadence

177 spm

TSS

Suffer

—

Speed

9.9 km/h

Trophies

Effort

— /10

Kilometre Splits

#	km	Time	Pace	Elev	HR
1	1.00	6:05	6:04	-2.0m	156
2	1.00	6:07	6:06	+0.8m	169
3	1.00	6:04	6:04	0.0m	173
4	1.00	6:01	6:00	+1.0m	176
5	0.01	0:04	7:56	+0.6m	182

🏃

Evening Run

↗

2026-03-05

5.0km 5:55/km 29:37 +10m 162bpm 35 ›

Distance

5.00 km

Time

29:37

Avg Pace

5:55 /km

Elevation

+10 m

Avg HR

162 bpm

Max HR

187 bpm

Cadence

180 spm

TSS

Suffer

—

Speed

10.1 km/h

Trophies

Effort

— /10

Kilometre Splits

#	km	Time	Pace	Elev	HR
1	1.00	5:41	5:40	-1.8m	166
2	1.00	5:54	5:54	-0.4m	164
3	1.00	5:53	5:53	+0.4m	160
4	1.00	6:02	6:01	+3.2m	162
5	1.00	6:03	6:02	-1.2m	159
6	0.01	0:04	13:36	+0.2m	157

🏃

Afternoon Run

↗

2026-03-01

5.4km 6:19/km 34:04 +11m 171bpm 40 ›

Distance

5.39 km

Time

34:04

Avg Pace

6:19 /km

Elevation

+11 m

Avg HR

171 bpm

Max HR

185 bpm

Cadence

179 spm

TSS

Suffer

—

Speed

9.5 km/h

Trophies

Effort

— /10

Kilometre Splits

#	km	Time	Pace	Elev	HR
1	1.00	6:30	6:29	-1.0m	170
2	1.00	6:42	6:42	-0.4m	171
3	1.00	6:23	6:21	-1.4m	162
4	1.00	6:15	6:15	+2.6m	173
5	1.00	5:56	5:56	-1.6m	176
6	0.39	2:18	5:51	+4.2m	180

🏃

Afternoon Run

↗

2026-02-27

5.0km 6:14/km 31:14 +15m 166bpm 36 ›

Distance

5.01 km

Time

31:14

Avg Pace

6:14 /km

Elevation

+15 m

Avg HR

166 bpm

Max HR

187 bpm

Cadence

180 spm

TSS

Suffer

—

Speed

9.6 km/h

Trophies

Effort

— /10

Kilometre Splits

#	km	Time	Pace	Elev	HR
1	1.00	6:02	6:01	-1.4m	165
2	1.00	6:16	6:16	-0.4m	175
3	1.00	6:30	6:29	+1.2m	159
4	1.00	6:14	6:14	+0.8m	165
5	1.00	6:08	6:08	-2.8m	166
6	0.01	0:04	8:01	+0.2m	169

🏃

Afternoon Run

↗

2026-02-24

13.0km 6:27/km 1:24:01 +83m 176bpm 98 ›

Distance

13.01 km

Time

1:24:01

Avg Pace

6:27 /km

Elevation

+83 m

Avg HR

176 bpm

Max HR

190 bpm

Cadence

179 spm

TSS

Suffer

—

Speed

9.3 km/h

Trophies

Effort

— /10

Kilometre Splits

#	km	Time	Pace	Elev	HR
1	1.00	6:15	6:14	-3.0m	170
2	1.00	6:36	6:36	+1.2m	173
3	1.00	6:38	6:38	+2.6m	174
4	1.00	6:34	6:33	+4.8m	176
5	1.00	6:24	6:24	-0.2m	170
6	1.00	6:19	6:19	-8.0m	178
7	1.00	6:28	6:27	+0.4m	181
8	1.00	6:31	6:30	+8.6m	181
9	1.00	6:07	6:07	-9.4m	184
10	1.00	6:24	6:24	+10.8m	174
11	1.00	6:28	6:27	+0.6m	176
12	1.00	6:34	6:35	-5.4m	174
13	1.00	6:37	6:36	-8.8m	170
14	0.01	0:05	13:26	+1.2m	170

🏃

Evening Run

↗

2026-02-23

5.4km 6:15/km 33:39 +14m 163bpm 39 ›

Distance

5.38 km

Time

33:39

Avg Pace

6:15 /km

Elevation

+14 m

Avg HR

163 bpm

Max HR

179 bpm

Cadence

180 spm

TSS

Suffer

—

Speed

9.6 km/h

Trophies

Effort

— /10

Kilometre Splits

#	km	Time	Pace	Elev	HR
1	1.00	6:25	6:23	-2.0m	158
2	1.00	6:38	6:39	+0.6m	155
3	1.00	6:16	6:15	-1.8m	162
4	1.00	6:16	6:15	+2.8m	164
5	1.00	5:55	5:55	-2.6m	173
6	0.38	2:10	5:39	+3.4m	171

🏃

Morning Run

↗

2026-02-22

10.0km 6:32/km 1:05:25 +54m 174bpm 76 ›

Distance

10.01 km

Time

1:05:25

Avg Pace

6:32 /km

Elevation

+54 m

Avg HR

174 bpm

Max HR

196 bpm

Cadence

178 spm

TSS

Suffer

—

Speed

9.2 km/h

Trophies

Effort

— /10

Kilometre Splits

#	km	Time	Pace	Elev	HR
1	1.00	6:32	6:31	-1.6m	164
2	1.00	6:27	6:26	+0.2m	177
3	1.00	6:35	6:35	+1.4m	177
4	1.00	6:32	6:31	-1.4m	184
5	1.00	6:33	6:32	+4.8m	172
6	1.00	6:28	6:28	-3.6m	169
7	1.00	6:31	6:30	+4.0m	173
8	1.00	6:28	6:28	-3.8m	178
9	1.00	6:59	6:58	+10.6m	175
10	1.00	6:16	6:16	-8.0m	176
11	0.01	0:04	8:26	+0.4m	184

🏃

Evening Run

↗

2026-02-19

5.5km 6:15/km 34:36 +14m 173bpm 40 ›

Distance

5.52 km

Time

34:36

Avg Pace

6:15 /km

Elevation

+14 m

Avg HR

173 bpm

Max HR

192 bpm

Cadence

177 spm

TSS

Suffer

—

Speed

9.6 km/h

Trophies

Effort

— /10

Kilometre Splits

#	km	Time	Pace	Elev	HR
1	1.00	6:14	6:13	-3.6m	172
2	1.00	6:10	6:10	-0.4m	186
3	1.00	6:23	6:22	-2.0m	174
4	1.00	6:21	6:20	+2.4m	165
5	1.00	6:12	6:11	-0.6m	170
6	0.52	3:16	6:15	+5.0m	172

🏃

Evening Run

↗

2026-02-17

6.1km 6:12/km 37:36 +25m 170bpm 44 ›

Distance

6.06 km

Time

37:36

Avg Pace

6:12 /km

Elevation

+25 m

Avg HR

170 bpm

Max HR

191 bpm

Cadence

177 spm

TSS

Suffer

—

Speed

9.7 km/h

Trophies

Effort

— /10

Kilometre Splits

#	km	Time	Pace	Elev	HR
1	1.00	6:11	6:10	-1.8m	171
2	1.00	6:13	6:13	+2.0m	167
3	1.00	6:31	6:30	-1.0m	163
4	1.00	6:07	6:06	+0.4m	172
5	1.00	6:10	6:10	+3.2m	173
6	1.00	6:02	6:02	+2.6m	176
7	0.06	0:22	6:29	+2.8m	189

🏃

Evening Run

↗

2026-02-16

5.0km 6:11/km 31:01 +18m 174bpm 36 ›

Distance

5.01 km

Time

31:01

Avg Pace

6:11 /km

Elevation

+18 m

Avg HR

174 bpm

Max HR

192 bpm

Cadence

176 spm

TSS

Suffer

—

Speed

9.7 km/h

Trophies

Effort

— /10

Kilometre Splits

#	km	Time	Pace	Elev	HR
1	1.00	6:09	6:08	-1.2m	172
2	1.00	6:13	6:12	+0.2m	178
3	1.00	6:22	6:22	0.0m	173
4	1.00	6:19	6:18	-1.4m	169
5	1.00	5:55	5:55	+0.4m	181
6	0.01	0:04	9:00	+0.2m	180

🏃

Afternoon Run

↗

2026-02-15

10.0km 6:17/km 1:02:56 +40m 169bpm 73 ›

Distance

10.01 km

Time

1:02:56

Avg Pace

6:17 /km

Elevation

+40 m

Avg HR

169 bpm

Max HR

184 bpm

Cadence

177 spm

TSS

Suffer

—

Speed

9.5 km/h

Trophies

Effort

— /10

Kilometre Splits

#	km	Time	Pace	Elev	HR
1	1.00	6:24	6:23	+4.4m	159
2	1.00	6:08	6:08	-1.2m	177
3	1.00	6:26	6:26	+1.6m	164
4	1.00	6:24	6:23	-2.8m	169
5	1.00	6:14	6:13	+13.6m	173
6	1.00	6:15	6:15	-10.2m	168
7	1.00	6:22	6:21	-1.4m	168
8	1.00	6:20	6:20	+1.2m	169
9	1.00	6:25	6:24	-0.8m	172
10	1.00	5:54	5:53	-1.2m	175
11	0.01	0:04	7:56	+0.2m	181

🏃

Afternoon Run

↗

2026-02-10

4.2km 6:28/km 27:06 +9m 163bpm 32 ›

Distance

4.19 km

Time

27:06

Avg Pace

6:28 /km

Elevation

+9 m

Avg HR

163 bpm

Max HR

179 bpm

Cadence

173 spm

TSS

Suffer

—

Speed

9.3 km/h

Trophies

Effort

— /10

Kilometre Splits

#	km	Time	Pace	Elev	HR
1	1.00	6:23	6:22	-6.0m	151
2	1.00	6:30	6:29	-0.4m	163
3	1.00	6:30	6:29	-1.6m	166
4	1.00	6:28	6:28	+3.2m	169
5	0.19	1:15	6:43	-0.2m	170

🏃

Evening Run

↗

2026-02-09

7.2km 6:20/km 45:58 +18m 173bpm 54 ›

Distance

7.24 km

Time

45:58

Avg Pace

6:20 /km

Elevation

+18 m

Avg HR

173 bpm

Max HR

196 bpm

Cadence

172 spm

TSS

Suffer

—

Speed

9.5 km/h

Trophies

Effort

— /10

Kilometre Splits

#	km	Time	Pace	Elev	HR
1	1.00	6:06	6:05	-0.4m	154
2	1.00	6:08	6:08	-0.8m	169
3	1.00	5:46	5:45	-3.4m	176
4	1.00	6:13	6:13	-1.2m	177
5	1.00	7:15	7:14	+1.0m	178
6	1.00	5:34	5:33	+1.2m	188
7	1.00	7:06	7:06	+1.2m	172
8	0.24	1:50	7:35	+4.6m	176

🏃

Evening Run

↗

2026-02-05

8.7km 6:38/km 57:49 +27m 173bpm 68 ›

Distance

8.72 km

Time

57:49

Avg Pace

6:38 /km

Elevation

+27 m

Avg HR

173 bpm

Max HR

189 bpm

Cadence

179 spm

TSS

Suffer

—

Speed

9.0 km/h

Trophies

Effort

— /10

Kilometre Splits

#	km	Time	Pace	Elev	HR
1	1.00	6:40	6:39	+4.4m	167
2	1.00	6:38	6:38	+0.2m	174
3	1.00	6:38	6:37	-0.4m	173
4	1.00	6:34	6:33	0.0m	171
5	1.00	6:41	6:40	-1.8m	180
6	1.00	6:39	6:38	-2.2m	171
7	1.00	6:43	6:43	+2.4m	172
8	1.00	6:34	6:34	-0.2m	174
9	0.71	4:42	6:34	-4.0m	173

🏃

Afternoon Run

↗

2026-02-03

5.4km 6:14/km 33:35 +14m 172bpm 39 ›

Distance

5.38 km

Time

33:35

Avg Pace

6:14 /km

Elevation

+14 m

Avg HR

172 bpm

Max HR

192 bpm

Cadence

176 spm

TSS

Suffer

—

Speed

9.6 km/h

Trophies

Effort

— /10

Kilometre Splits

#	km	Time	Pace	Elev	HR
1	1.00	6:11	6:10	+1.4m	163
2	1.00	6:17	6:16	+1.4m	171
3	1.00	6:15	6:15	-2.0m	170
4	1.00	6:16	6:15	-0.4m	173
5	1.00	6:17	6:16	+1.4m	182
6	0.37	2:19	6:11	+1.0m	174

🏃

Morning Run

↗

2026-02-01

12.0km 6:56/km 1:23:26 +31m 172bpm 97 ›

Distance

12.00 km

Time

1:23:26

Avg Pace

6:56 /km

Elevation

+31 m

Avg HR

172 bpm

Max HR

194 bpm

Cadence

174 spm

TSS

Suffer

—

Speed

8.6 km/h

Trophies

Effort

— /10

Kilometre Splits

#	km	Time	Pace	Elev	HR
1	1.00	6:26	6:25	+2.0m	162
2	1.00	6:34	6:34	-0.8m	173
3	1.00	6:35	6:35	+1.4m	172
4	1.00	6:52	6:51	+2.4m	165
5	1.00	6:39	6:38	+0.4m	184
6	1.00	6:42	6:42	+4.4m	179
7	1.00	6:45	6:45	-6.6m	176
8	1.00	7:03	7:02	-0.4m	173
9	1.00	6:55	6:54	0.0m	176
10	1.00	8:21	8:21	+1.0m	161
11	1.00	7:48	7:47	-2.0m	169
12	1.00	6:44	6:44	+2.2m	178
13	0.00	0:03	11:54	-0.2m	177

Training Plan

TODAY

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

Key Principles

⏱

10-Day Taper Only

Tokyo failed from a 2–3 week stoppage. Short Hansons taper is intentional — trust it.

🐢

Easy Means Easy

5:45–6:15/km. Conversational. Racing easy days destroys quality sessions.

🏁

Start at 5:05/km

Sub-3:30 is won in the last 10km. Go out conservatively and close hard.

🦶

Daily Arch Work

5 min post-run: calf raises, foot doming, towel scrunches. Non-negotiable.

🍌

Fuel in Training

Gels every 30–45 min on long runs and tempos. Nothing new on race day.

💪

Strength & Conditioning

2x weekly S&C through W1–W14: hip bridges, single-leg RDL, loaded calf raises. Critical given arch history.

Hybrid Hansons Advanced x Pfitzinger
Mon Rest · Tue SOS · Wed Med-Long
Thu Easy · Fri Tempo · Sat Easy · Sun Long
4 cutback weeks · Khoi · 30 Aug 2026