Race Ready

Coach updated 2026-04-12 22:21 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
Week close — Sun
Long Run
Week verdict: key sessions landed, but total volume ran ahead of the ramp target.
Completed
Best window
Good window: now. Why: there is no strong usable later weather edge left today, so the priority is easy completion.
Execution
Key work landed. The useful question now is whether the week was controlled, not whether more work can fit.
Avoid
Do not turn a completed long-run day into a bonus training opportunity.
Success today
Success now is absorbing the week and arriving at the next one fresher, not busier. Monday should be easy or off if the legs still carry the long run.
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
Yellow
This week is already past the ramp target. Tomorrow should stay very easy or off.
Source: weekly load versus target.
Planned vs actual
Likely done
Recovery Easy
Bonus Long Run
Tempo / Quality
Long Run
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
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.