Race Ready

Coach updated 2026-04-13 04:20 ET
Race countdown
Toronto Half Marathon
2026-05-03 · 21.1 km
20d
Whole Enchilada 25k
2026-06-20 · 25 km
68d
This week
Week 5 of 14
HM Build
Volume target 32 km
Actual so far 0 km
Long run target 16 km
Sessions logged 0
Today — Mon
Easy run (optional bonus)
2026-04-13 04:20 ET
Best window
Best window: around 6:00. Why: wind is manageable around 7 km/h, rain risk stays lower at about 23%. That is still a realistic same-day slot, not a late-night optimization.
Execution
Run the day as written, with restraint first.
Avoid
Do not add unnecessary intensity.
Success today
Success today is executing the session as planned.
Priority
Main work is largely accounted for.
Coach says
The priority long run is logged. The only useful move now is recovery, not extra work.
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
Nothing matched yet
Match basis: matched by conversation/run-data, but still a best-effort read
Remaining
Main work is done
Last workout structure
Segment 14.00 km · 7:15/km
Segment 24.00 km · 7:26/km
Segment 34.01 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
W1W2W3W4W5
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