Khoi — Training OS

Khoi

Fri 24 Jul · 19:23

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

37days

30 Aug · W20/25 build

Week 20 of 25 · BuildBest window · 04:00–07:00

Time Trial

2.5km easy WU → 4x20s strides → 5km TT all-out (flat, strap wetted) → 2.5km easy CD

2.5km

—

5km

2.5km

Warm-upeasy WU2.5 km—

Strides4x20s strides——

MainTT all-out (flat, strap wetted)5 km—

Cool-downeasy CD2.5 km—

Distance

11km

Time

61min

Avg pace

6:06/km

HR cap

178bpm

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

Time Trial 11 km — best window 04:00–07:00, 6°, feels 3°

11°

feels 9°

H 16° · L 7°

20 km/h · rain 0% · hum 73%

19:0022:0001:0004:0006:00

Next up

No events this week.

Sydney Marathon

37days · 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%

25-week plan · Sydney MarathonWeek 20 · Build

Base building

Build

Taper

Race week

W1W13W25 · race

Sydney Marathon

37days · 30 Aug

W20 / 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

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

2.5km easy WU

4x20s strides

5km TT all-out (flat, strap wetted)

2.5km easy CD

Sat

Rest

—

Sun

Long 24K

easy, last 4km @ 5:35/km (MP prime)

24km easy, last 4km @ 5:35/km (MP prime)

Planned vs actual · kmrecent weeks

W15

35 / 86

W16

24 / 62

W17

67 / 80

W18

66 / 86

W19

58 / 88

W20

26 / 54

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

359 / 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

W20 · now

20 Jul

—

Intervals

Strength session (completed)

—

Easy 8K

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

Run

4×20s strides

2.5km easy WU

4x20s strides

5km TT all-out (flat, strap wetted)

2.5km easy CD

—

Long 24K

24km easy, last 4km @ 5:35 (MP prime)

24km easy, last 4km @ 5:35/km (MP prime)

W21

27 Jul

Easy 10K

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

Easy 10K

Easy + 6×20s strides (no hard session)

Easy + 6x20s strides (no hard session)

—

Easy 9K

Easy + strides

Easy 8K

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

—

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 @ 5:25 (800m jog rec)

2km easy WU

4x2km @ 5:25/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)

26km, last 8km @ 5:35/km (MP finish)

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

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