Race Ready

Coach updated 2026-04-13 07:34 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
mode: recovery_day
Easy run (optional bonus)
This is a recovery/setup day, not a chance to add fitness on tired legs.
2026-04-13 07:34 ET
Best window
Good window: now through about 9:00. Why: wind is manageable around 6 km/h. What to do now: run it easy and do not overthink the slot.
Execution
If you run, keep it genuinely easy and short. If the legs still feel heavy, off is a valid choice.
Avoid
Do not force a bonus run just because the week reset overnight.
Success today
Success today is arriving at the next quality session fresher, not squeezing in extra volume.
Priority
Main work is largely accounted for.
Coach says
Key work landed, but volume overshot the ramp week.
latest analysis · 32.1 km versus 25.0 km target, with the important sessions still landing. Previous week carry-over view, while current week starts at 0.0 km.
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
Recovery risk looks acceptable, provided the next run stays easy if planned.
no_major_flag
Planned vs actual
Likely done
Nothing matched yet
Match basis: matched by conversation/run-data, but still a best-effort read | confidence: low
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 already accounted for from the last week. The priority now is a genuinely easy reset day and a clean setup for the next quality session.
Week verdict
Green
Key work landed, but volume overshot the ramp week.
32.1 km versus 25.0 km target, with the important sessions still landing. Previous week carry-over view, while current week starts at 0.0 km.
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