Khoi
Mon 27 Jul · 22:28
Readiness
Take care41/100
High overtraining risk: take 2 consecutive rest days before resuming training.
Form
-11TSB
fitness 42 · fatigue 52
This week
10/ 66 km
15% 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)
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-11
Weather · Sydney
Easy run 10 km — best window 07:00–10:00, 9°, feels 7°
12°
feels 12°
H 17° · L 8°
11 km/h · rain 0% · hum 89%
22:0001:0004:0007:0009:00
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%