Coach

2026-10-13 · Tue · generated 2026-10-13 19:50
Readiness
74
green · coverage 79%
Today · Quality
4 x 3 min at cap 182bpm, 60s rest, warm-up 7 min, cooldown 4 min (~12 min work, ~23 min total)
KEEP
readiness green — run it as prescribed
Block
BTS100 CAT 70K
base · 4 weeks out
Weekly target
30 km
4wk median 29 km · 3.5 h
ACWR
1.1
Optimal
Sub-T trend
declining
+2.76 s/km per week
Last review
LOWER
week 2026-08-03 · next 45 km
Agreement
100%
14/14 daily calls reviewed · review streak 3/4
Readiness, last 14 days
green amber 0 100 10-02: 64 10-03: 11 10-04: 27 10-05: 45 10-06: 66 10-07: 15 10-08: 59 10-09: 17 10-10: 79 10-11: 47 10-12: 68 10-13: 74 09-30 10-13
Bands are the green/amber thresholds. Gaps are days the watch recorded nothing.
Weekly volume, last 12 complete weeks
60 km 2026-29: 41.6 km · 5 runs · 4 quality 2026-30: 30.4 km · 4 runs · 4 quality 2026-31: 53.4 km · 6 runs · 6 quality 2026-32: 22.5 km · 3 runs · 3 quality 2026-33: 5.2 km · 1 runs · 1 quality 2026-34: 20.6 km · 4 runs · 4 quality 2026-35: 29.7 km · 4 runs · 4 quality 2026-36: 23.6 km · 3 runs · 3 quality 2026-37: 34.6 km · 6 runs · 6 quality 2026-38: 36.7 km · 4 runs · 4 quality 2026-39: 16.0 km · 1 runs · 1 quality 2026-40: 22.5 km · 3 runs · 3 quality 2026-29 2026-40
Hover a bar for runs and quality-session count. Week 2026-41 is still running and is excluded here — see the table.
Sub-threshold pace at comparable HR
4:16/km 11:37/km 06-16: 5:14/km 06-17: 7:02/km 06-18: 5:21/km 06-19: 7:08/km 06-19: 7:06/km 06-20: 5:04/km 06-21: 7:09/km 06-23: 4:54/km 06-27: 5:29/km 06-30: 6:31/km 07-04: 7:01/km 07-05: 7:02/km 07-06: 7:42/km 07-07: 5:04/km 07-08: 6:21/km 07-09: 4:55/km 07-10: 7:34/km 07-11: 5:00/km 07-12: 7:15/km 07-14: 6:53/km 07-14: 6:59/km 07-15: 7:36/km 07-16: 5:05/km 07-17: 6:45/km 07-19: 7:34/km 07-21: 6:50/km 07-22: 5:15/km 07-23: 7:17/km 07-27: 7:18/km 07-28: 5:07/km 07-29: 7:14/km 08-01: 5:51/km 08-04: 6:56/km 08-05: 7:12/km 08-06: 5:23/km 08-07: 7:24/km 08-09: 6:26/km 08-11: 4:57/km 08-12: 6:37/km 08-13: 5:09/km 08-19: 7:12/km 08-25: 7:01/km 08-26: 6:56/km 08-27: 5:04/km 08-29: 4:56/km 09-01: 4:46/km 09-02: 7:18/km 09-04: 7:23/km 09-06: 6:38/km 09-07: 7:42/km 09-09: 6:57/km 09-12: 7:50/km 09-14: 5:09/km 09-15: 7:05/km 09-17: 6:39/km 09-18: 7:10/km 09-19: 11:06/km 09-20: 5:44/km 09-21: 8:01/km 09-24: 6:40/km 09-25: 5:55/km 09-26: 10:54/km 10-03: 7:59/km 10-07: 7:03/km 10-09: 5:00/km 10-11: 7:36/km 10-12: 7:17/km 10-13: 6:15/km 06-16 10-13
Faster is higher. The Norwegian Singles progression signal: same effort, falling pace. declining at +2.76 s/km per week (r=0.28, n=39).

Weekly detail

WeekRunskmHoursD+ mLoadZ4+5 minQuality
2026-41211.11.2601297.32
2026-40322.52.729820512.43
2026-39116.02.1254860.01
2026-38436.75.29353438.24
2026-37634.64.364545827.16
2026-36323.63.03671360.13
2026-35429.73.425534124.14
2026-34420.62.318728529.54
2026-3315.20.658430.01
2026-32322.52.515528931.33
2026-31653.46.037744329.66
2026-30430.43.319433025.14

Doctrine breaches, last 28 days