Khoi
Mon 27 Jul · 10:04
Readiness
Take care46/100
High overtraining risk: take 2 consecutive rest days before resuming training.
Form
-0TSB
fitness 39 · fatigue 40
This week
0/ 66 km
0% of plan · behind
Race day
34days
30 Aug · W21/25 build
Week 21 of 25 · BuildBest window · 10:00–13:00
Easy run
Easy zone 2 (6:10-6:35/km)
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
Easy 10K
Easy + 6x20s strides (no hard session)
Wed
Rest
—
Thu
Easy 9K
Easy + strides
Fri
Easy 8K
Easy zone 2 (6:10-6:35/km)
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-0
Weather · Sydney
Easy run 10 km — best window 10:00–13:00, 14°, feels 12°
12°
feels 10°
H 17° · L 7°
12 km/h · rain 0% · hum 69%
10:0013:0016:0019:0021:00
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
5:31/km−0:42
Same heart rate, faster pace
Cardiac drift5.4%
Target < 5%