Khoi — Training OS

Khoi

Sun 19 Jul · 21:12

Readiness

Take care44/100

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

Form

-39TSB

fitness 43 · fatigue 82

This week

58/ 88 km

66% of plan · behind

Race day

42days

30 Aug · W19/25 build

Week 19 of 25 · BuildBest window · 06:00–09:00

Long run

Long run — easy effort

24km

EasyLong run — easy effort24 km6:20 /km

Distance

24km

Time

2:32:00

Avg pace

6:20/km

HR cap

152bpm

Mon

Easy 13K

Easy zone 2 (6:05-6:35/km)

Tue

Intervals

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

Wed

Rest

—

Thu

Tempo

easy WU · @ 5:35/km (goal MP)

Fri

Easy 10K

Easy zone 2 (6:05-6:35/km)

Sat

Easy 9K

Easy zone 2 (6:05-6:35/km)

Sun

Long 24K

Long run — easy effort

Recovery signals

Sleep7.1 h

HRV58.0 ms

RHR60

Form-39

Weather · Sydney

Long run 24 km — best window 06:00–09:00, 9°, feels 7°

13°

feels 12°

H 18° · L 12°

11 km/h · rain 0% · hum 80%

21:0000:0003:0006:0008:00

Next up

No events this week.

Sydney Marathon

42days · 30 Aug

W19 / 25 · Build

VO₂ max · est

48VDOT

Fitness trend · CTL

Best paces · 30 days

1 KM—

5 KM29:0520 Jun

10 KM56:54PB30 Jun

HALF2:10:57PB05 Jul

Efficiency · pace @ Z2

6:32/km+0:20

Same heart rate, faster pace

Cardiac drift8.1%

Target < 5%

25-week plan · Sydney MarathonWeek 19 · Build

Base building

Build

Taper

Race week

W1W13W25 · race

Sydney Marathon

42days · 30 Aug

W19 / 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 13K

Easy zone 2 (6:05-6:35/km)

Tue

Intervals

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

2km easy WU

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

2km easy CD

Wed

Rest

—

Thu

Tempo

easy WU · @ 5:35/km (goal MP)

3km easy WU

14km @ 5:35/km (goal MP)

2km easy CD

Fri

Easy 10K

Easy zone 2 (6:05-6:35/km)

Sat

Easy 9K

Easy zone 2 (6:05-6:35/km)

Sun

Long 24K

Long run — easy effort

Planned vs actual · kmrecent weeks

W14

17 / 82

W15

35 / 86

W16

24 / 62

W17

67 / 80

W18

66 / 86

W19

58 / 88

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

Adidas Evo SL

354 / 600

Dynafish Xiaonan

332 / 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

W19 · now

13 Jul

Easy 13K

Easy zone 2 (6:05-6:35/km)

Intervals

4×2km @ 5:29 (800m jog rec)

2km easy WU

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

2km easy CD

—

Tempo

14km @ 5:35 (goal MP)

3km easy WU

14km @ 5:35/km (goal MP)

2km easy CD

Easy 10K

Easy zone 2 (6:05-6:35/km)

Easy 9K

Easy zone 2 (6:05-6:35/km)

Long 24K

Long run — easy effort

W20

20 Jul

Easy 13K

Easy zone 2 (6:05-6:35/km)

Intervals

2×4km @ 5:29 (1km jog rec)

2km easy WU

2x4km @ 5:29/km (1km jog rec)

2km easy CD

—

Tempo

15km @ 5:35 (goal MP)

3km easy WU

15km @ 5:35/km (goal MP)

2km easy CD

Easy 9K

Easy zone 2 (6:05-6:35/km)

Easy 9K

Easy zone 2 (6:05-6:35/km)

Long 26K

Long run — easy effort

W21

27 Jul

Easy 12K

Easy zone 2 (6:05-6:35/km)

Intervals

4×2km @ 5:29 (800m jog rec)

2km easy WU

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

2km easy CD

—

Tempo

16km @ 5:35 (goal MP)

3km easy WU

16km @ 5:35/km (goal MP)

2km easy CD

Easy 9K

Easy zone 2 (6:05-6:35/km)

Easy 9K

Easy zone 2 (6:05-6:35/km)

Long 26K

Long run — easy effort

W22

3 Aug

Easy 13K

Easy zone 2 (6:05-6:35/km)

Intervals

4×2km @ 5:29 (800m jog rec)

2km easy WU

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

2km easy CD

—

Tempo

16km @ 5:35 (goal MP)

3km easy WU

16km @ 5:35/km (goal MP)

2km easy CD

Easy 10K

Easy zone 2 (6:05-6:35/km)

Easy 9K

Easy zone 2 (6:05-6:35/km)

Long 26K

Long run — easy effort

W23

10 Aug

Easy 10K

Easy zone 2 (6:05-6:35/km)

Intervals

3×2km @ 5:29 (800m jog rec)

2km easy WU

3x2km @ 5:29/km (800m jog rec)

2km easy CD

—

Tempo

10km @ 5:35 (goal MP)

3km easy WU

10km @ 5:35/km (goal MP)

2km easy CD

Easy 8K

Easy zone 2 (6:05-6:35/km)

Easy 7K

Easy zone 2 (6:05-6:35/km)

Long 20K

Long run — easy effort

W24

17 Aug

Easy 9K

Easy zone 2 (6:05-6:35/km)

Intervals

4×400m @ 4:35 (200m jog)

2km easy WU

4x400m @ 4:35/km (200m jog)

4x200m fast (200m jog)

1km easy CD

—

Tempo

4×1km @ 5:30 (90s jog rec)

2km easy WU

4x1km @ 5:30/km (90s jog rec)

2km easy CD

Easy 8K

Easy zone 2 (6:05-6:35/km)

—

Long 12K

Easy run — stay fresh, no heroics

W25

24 Aug

—

Easy 5K

Shakeout 5km + 4×20s strides

Shakeout 5km + 4x20s strides

Easy 4K

Optional 4km shakeout — loose, skip if feeling off

Easy 5K

Shakeout 5km + 4×20s strides

Shakeout 5km + 4x20s strides

—

RACE 42.2

RACE DAY — settle at 5:35/km through 32km, then push the final 10km as legs allow