Khoi
Wed 29 Jul · 17:46
Readiness
Take care38/100
High overtraining risk: take 2 consecutive rest days before resuming training.
Form
-15TSB
fitness 43 · fatigue 58
This week
28/ 70 km
40% of plan · on track
Race day
32days
30 Aug · W21/25 build
Week 21 of 25 · BuildBest window · 02:00–05:00
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
Long 18K
makeup long run — first 13-14km easy, last 4-5km @ 5:35/km. Truncated from the missed 24km to protect Sunday. First MP km at 5:40, then settle.
Wed
Rest
—
Thu
Easy 6K
Easy 6km — carbon shoe fit check. No strides. Abort at any hotspot.
Fri
Easy 7K
Easy zone 2 (6:10-6:35/km). Drop to rest if HRV still suppressed.
Sat
Rest
—
Sun
Long 29K
KEY RUN — 28-30km: first 18-20km easy, last 10km @ 5:35/km. Run fresh — durability test that sets race pace.
Recovery signals
Sleep6.7 h
HRV42.0 ms
RHR60
Form-15
Weather · Sydney
Rest day — best window 02:00–05:00 if you head out
15°
feels 10°
H 17° · L 10°
23 km/h · rain 0% · hum 38%
17:0020:0023:0002:0004:00
Next up
Tue 04All dayDad - Birthday
Sydney Marathon
32days · 30 Aug
W21 / 25 · Build
VO₂ max · est
48VDOT
Fitness trend · CTL
Best paces · 30 days
1 KM—
5 KM27:37PB24 Jul
10 KM56:5430 Jun
HALF2:10:5705 Jul
Efficiency · pace @ Z2
6:25/km+0:12
Same heart rate, faster pace
Cardiac drift5.4%
Target < 5%