Race Ready

Coach updated 2026-04-12 19:37 ET
Race countdown
Toronto Half Marathon
2026-05-03 · 21.1 km
21d
Whole Enchilada 25k
2026-06-20 · 25 km
69d
This week
Week 4 of 14
Restart + Build
Volume target 25 km
Actual so far 32.1 km
Long run target 12 km
Sessions logged 4
Today — Sun
Long Run
12 km easy. PRIORITY session. Test first gel at km 8.
Today
Best window
Good window: now. Why: there is no strong usable later weather edge left today, so the priority is easy completion.
Execution
Start easier than feels necessary. Keep the whole run conversational, and take the gel at km 8.
Avoid
Do not turn the middle of this into a moderate effort day just because the legs feel decent.
Success today
Success today is 12 km done easy, foot quiet, gel tested, and no late-run grind.
Priority
Main work is largely accounted for.
Coach says
The key work is largely accounted for. The next win is staying honest and recovering well.
latest analysis · week read, not system logic
Last run
12.0 km
Afternoon Run · 2026-04-12
Pace 7:16/km
Duration 1h 27m
Avg HR 146 bpm
Type Run
Shoe HOKA Bondi
Shoe km 12 km
Recovery / risk
Green
No obvious recovery flag right now.
Source: recent run profile.
Planned vs actual
Likely done
Recovery Easy
Bonus Long Run
Tempo / Quality
Long Run
Match basis: Recovery Easy (run-data), Bonus Long Run (run-data), Tempo / Quality (run-data), Long Run (run-data)
Remaining
Main work is done
Last workout structure
Warmup4.00 km · 7:15/km
Tempo block 14.00 km · 7:26/km
Cooldown4.01 km · 7:09/km
Next coaching note
Main work is largely accounted for. The priority now is staying honest and recovering well.
Weekly volume trend
W1W2W3W4
Blue bars = actual km, amber ticks = target.
Recent run distances
4.0R15.0R28.1R34.0R48.0R512.0R6
Recent run distances in km. Long-run build should keep trending up without spikes.
Changes log
2026-04-12
Truthfulness and timestamp fixes
Switched visible timestamps to ET, tightened Coach says, improved workout labels, and made Planned vs actual less misleading.
2026-04-12
Dashboard structure pass
Added Coach says, Planned vs actual, Recovery / risk, and Last workout structure cards.
View full changes log