Khoi
Tue 21 Jul · 01:54
Readiness
Moderate68/100
Replace one run with a full rest day to let TSB recover above -10.
Form
-28TSB
fitness 42 · fatigue 70
This week
0/ 90 km
0% of plan · behind
Race day
40days
30 Aug · W20/25 build
Week 20 of 25 · BuildBest window · 07:00–10:00
Strength intervals
2km easy WU → 2x4km @ 5:29/km (1km jog rec) → 2km easy CD
2km
9km
2km
Warm-upeasy WU2 km—
Intervals2x4km @ 5:29/km (1km jog rec)9 km5:29 /km
Cool-downeasy CD2 km—
Distance
13km
Time
76min
Avg pace
5:51/km
HR cap
178bpm
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
Sleep7.2 h
HRV58.0 ms
RHR58
Form-28
Weather · Sydney
Strength intervals 13 km — best window 07:00–10:00, 9°, feels 7°
10°
feels 9°
H 19° · L 8°
16 km/h · rain 0% · hum 87%
01:0004:0007:0010:0012:00
Next up
No events this week.
Sydney Marathon
40days · 30 Aug
W20 / 25 · Build
VO₂ max · est
48VDOT
Fitness trend · CTL
Best paces · 30 days
1 KM—
5 KM29:0520 Jun
10 KM56:54PB30 Jun
HALF2:10:57PB05 Jul
Efficiency · pace @ Z2
6:32/km+0:20
Same heart rate, faster pace
Cardiac drift8.1%
Target < 5%