Khoi — Training OS

Khoi

Mon 27 Jul · 23:55

Readiness

Take care41/100

High overtraining risk: take 2 consecutive rest days before resuming training.

Form

-11TSB

fitness 42 · fatigue 52

This week

10/ 70 km

14% of plan · on track

Race day

34days

30 Aug · W21/25 build

Week 21 of 25 · BuildBest window · 07:00–10:00

Easy run

Easy zone 2 (6:10-6:35/km)

Shoe · trainers

10km

EasyEasy zone 2 (6:10-6:35/km)10 km6:35 /km

Distance

10km

Time

63min

Avg pace

6:18/km

HR cap

152bpm

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

Sleep6.3 h

HRV41.0 ms

RHR63

Form-11

Weather · Sydney

Easy run 10 km — best window 07:00–10:00, 9°, feels 7°

12°

feels 11°

H 17° · L 8°

12 km/h · rain 0% · hum 87%

23:0002:0005:0008:0010:00

Next up

No events this week.

Sydney Marathon

34days · 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

6:14/km−0:03

Same heart rate, faster pace

Cardiac drift5.4%

Target < 5%

25-week plan · Sydney MarathonWeek 21 · Build

Base building

Build

Taper

Race week

W1W13W25 · race

Sydney Marathon

34days · 30 Aug

W21 / 25 · Build

This block · Build

Aerobic volume builds through the Hansons block with a cutback every fourth week. One speed/strength session, one goal-pace tempo, and a progressive long run each week.

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.

18km 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.

Planned vs actual · kmrecent weeks

W16

24 / 62

W17

67 / 80

W18

66 / 86

W19

58 / 88

W20

26 / 54

W21

10 / 70

Long-run progressionpeak 42 km · W25

W1W13W25

Road to race day

Base phase completeW7

Tune-up half marathonW16

Peak week — highest volumeW22

Taper beginsW23

Carb-load window27–29 Aug

Race day — 42.230 Aug

Shoe mileage

Dynafish Xiaonan

369 / 600

Adidas Evo SL

354 / 600

New Balance FuelCell Rebel V4

309 / 600

Salomon Ultra Glide 2

188 / 600

NNormal Kjerag

83 / 600

Calendar · to race dayBase buildingBuildTaperRace week

MonTueWedThuFriSatSunkm

W21 · now

27 Jul

Easy 10K

Easy zone 2 (6:10-6:35/km)

Long 18K

18km makeup long run — first 13-14km easy, last 4-5km @ 5:35. Truncated from the missed 24km to protect Sunday. First MP km at 5:40, then settle.

18km 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.

—

Easy 6K

Easy 6km — carbon shoe fit check. No strides. Abort at any hotspot.

Easy 7K

Easy zone 2 (6:10-6:35/km). Drop to rest if HRV still suppressed.

—

Long 29K

KEY RUN — 28-30km: first 18-20km easy, last 10km @ 5:35/km. Run fresh — durability test that sets race pace.

W22

3 Aug

Easy 10K

Easy zone 2 (6:10-6:35/km)

Intervals

4×2km @ 5:29 (800m jog rec)

2km easy WU

4x2km @ 5:29/km (800m jog rec)

2km easy CD

—

Easy 9K

Easy + strides

Easy 7K

Easy zone 2 (6:10-6:35/km)

—

Long 26K

26km, last 8km @ 5:35 (MP finish). Decisive carbon-shoe test.

26km, last 8km @ 5:35/km (MP finish). Decisive carbon-shoe test.

W23

10 Aug

Easy 8K

Easy zone 2 (6:10-6:35/km)

Tempo

2km easy WU

8km @ 5:35/km

2km easy CD

—

Easy 8K

Easy + 6×20s strides

Easy + 6x20s strides

—

Long 18K

18km, last 4km @ 5:35/km. Shoe confirmation run.

W24

17 Aug

Easy 7K

Easy zone 2 (6:10-6:35/km)

Intervals

5×1km @ 5:25 (200m jog rec)

2km easy WU

5x1km @ 5:25/km (200m jog rec)

2km easy CD

—

Easy 7K

Easy + 4×20s strides

Easy + 4x20s strides

—

Easy 5K

Easy zone 2 (6:10-6:35/km)

Long 12K

Easy 12km, relaxed

W25

24 Aug

—

Easy 6K

Easy + 4×20s strides

Easy + 4x20s strides

Easy 5K

Easy 5km with 3×90s @ 5:35 (keep legs primed)

Easy 5km with 3x90s @ 5:35/km (keep legs primed)

Easy 5K

Easy + 3×20s strides

Easy + 3x20s strides

—

Easy 3K

Optional 3km shakeout

RACE 42.2

RACE DAY — even effort, start 5:38-5:40/km, run climbs by effort (Harbour Bridge early, Oxford St late), negative split off the net downhill