Khoi
Sat 25 Jul · 05:35
Readiness
Take care54/100
High overtraining risk: take 2 consecutive rest days before resuming training.
Form
-20TSB
fitness 43 · fatigue 63
This week
26/ 54 km
49% of plan · behind
Race day
36days
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
Rest
—
Tue
Intervals
Strength session (completed)
Wed
Rest
—
Thu
Easy 8K
Easy zone 2 (6:10-6:35/km)
Fri
Time Trial
easy WU · 4x20s strides
Sat
Rest
—
Sun
Long 24K
easy, last 4km @ 5:35/km (MP prime)
Recovery signals
Sleep6.2 h
HRV46.0 ms
RHR60
Form-20
Weather · Sydney
Rest day — best window 07:00–10:00 if you head out
7°
feels 3°
H 18° · L 7°
20 km/h · rain 0% · hum 72%
05:0008:0011:0014:0016:00
Next up
No events this week.
Sydney Marathon
36days · 30 Aug
W20 / 25 · Build
VO₂ max · est
48VDOT
Fitness trend · CTL
Best paces · 30 days
1 KM—
5 KM27:37PB24 Jul
10 KM56:5430 Jun
HALF2:10:57PB05 Jul
Efficiency · pace @ Z2
5:31/km−0:42
Same heart rate, faster pace
Cardiac drift-0.7%
Target < 5%