Khoi
Tue 28 Jul · 03:46
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 · behind
Race day
33days
30 Aug · W21/25 build
Week 21 of 25 · BuildBest window · 07:00–10:00
Long run
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.
Shoe · trainers
18km
Main · MPmakeup 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.18 km5:35 /km
Distance
18km
Time
1:40:00
Avg pace
5:33/km
HR cap
162bpm
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
Long run 18 km — best window 07:00–10:00, 9°, feels 7°
10°
feels 9°
H 20° · L 8°
16 km/h · rain 0% · hum 92%
03:0006:0009:0012:0014:00
Next up
Tue 04All dayDad - Birthday
Sydney Marathon
33days · 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%