Khoi
Wed 05 Aug · 02:56
Readiness
Take care34/100
High overtraining risk: take 2 consecutive rest days before resuming training.
Form
-24TSB
fitness 48 · fatigue 72
This week
12/ 66 km
19% of plan · behind
Race day
25days
30 Aug · W22/25 build
Week 22 of 25 · BuildBest window · 07:00–10:00
Rest day
Rest
Full rest — recovery is the session today.
Distance
0km
Time
—
Avg pace
—/km
HR cap
—bpm
Mon
Easy 10K
Easy zone 2 (6:10-6:35/km)
Tue
Intervals
easy WU · 4x2km @ 5:29/km (800m jog rec)
Wed
Rest
—
Thu
Easy 9K
Easy + strides
Fri
Easy 7K
Easy zone 2 (6:10-6:35/km)
Sat
Rest
—
Sun
Long 26K
, last 8km @ 5:35/km (MP finish). Decisive carbon-shoe test.
Recovery signals
Sleep6.8 h
HRV53.0 ms
RHR58
Form-24
Weather · Sydney
Rest day — best window 07:00–10:00 if you head out
8°
feels 4°
H 16° · L 7°
16 km/h · rain 0% · hum 63%
02:0005:0008:0011:0013:00
Next up
Sat 08All dayAnniversary
Sat 08All dayMum/Dad in Taiwan
Sun 09All dayCity2Surf
Sun 0906:00Jeff + AQT
Sydney Marathon
25days · 30 Aug
W22 / 25 · Build
VDOT · current fitness
37.7VDOT
From 5 km in 25:22 · 2026-07-24
Best efforts · last 12 wk
1 KM4:3524 Jul
5 KM25:2224 Jul
10 KM55:3909 Jul
HALF2:06:4802 Aug
Efficiency · speed per heartbeat
5:47/km+3.8%
Latest run @ 162 bpm · Δ aerobic efficiency vs ~8 runs back
Durability · Pa:HR decoupling+1.7%
04 Aug · target < 5% · negative = stronger finish