Khoi
Wed 22 Jul · 07:14
Readiness
Moderate67/100
Replace one run with a full rest day to let TSB recover above -10.
Form
-31TSB
fitness 43 · fatigue 74
This week
11/ 90 km
13% of plan · behind
Race day
39days
30 Aug · W20/25 build
Week 20 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 13K
Easy zone 2 (6:05-6:35/km)
Tue
Intervals
easy WU · 2x4km @ 5:29/km (1km jog rec)
Wed
Rest
—
Thu
Tempo
easy WU · @ 5:35/km (goal MP)
Fri
Easy 9K
Easy zone 2 (6:05-6:35/km)
Sat
Easy 9K
Easy zone 2 (6:05-6:35/km)
Sun
Long 26K
Long run — easy effort
Recovery signals
Sleep7.3 h
HRV52.0 ms
RHR55
Form-31
Weather · Sydney
Rest day — best window 07:00–10:00 if you head out
7°
feels 5°
H 18° · L 7°
12 km/h · rain 0% · hum 98%
07:0010:0013:0016:0018:00
Next up
No events this week.
Sydney Marathon
39days · 30 Aug
W20 / 25 · Build
VO₂ max · est
48VDOT
Fitness trend · CTL
Best paces · 30 days
1 KM—
5 KM29:0520 Jun
10 KM56:5430 Jun
HALF2:10:57PB05 Jul
Efficiency · pace @ Z2
5:56/km+0:04
Same heart rate, faster pace
Cardiac drift8.1%
Target < 5%