Coach
2026-08-04 · Tue · generated 2026-08-04 11:53
Readiness
42
amber · coverage 79%
Today · Quality
4 x 6 min @ cap 182bpm · 60s rest · wu 12 min, cd 6 min (~24 min work, ~42 min total)
TRIM
readiness amber — hold the effort cap, cut the reps to 80%
DO: 3 x 6 min (down from 4) · 60s rest · same effort cap, fewer reps
Block
BTS100 CAT 70K
base · 61 weeks out
Weekly target
49 km
4wk median 48 km · 5.4 h
ACWR
0.8
Optimal
Sub-T trend
improving
-1.34 s/km per week
Last review
HOLD
week 2026-07-20 · next 56 km
Agreement
100%
1/3 daily calls reviewed · review streak 1/4
Bands are the green/amber thresholds. Gaps are days the watch recorded nothing.
Hover a bar for runs and quality-session count. Week 2026-31 is still running and is excluded here — see the table.
Faster is higher. The Norwegian Singles progression signal: same effort, falling pace. improving at -1.34 s/km per week (r=-0.52, n=16).
Weekly detail
| Week | Runs | km | Hours | D+ m | Load | Z4+5 min | Quality |
|---|---|---|---|---|---|---|---|
| 2026-31 | 2 | 10.2 | 1.2 | 58 | 81 | 0.0 | 0 |
| 2026-30 | 4 | 30.4 | 3.3 | 194 | 330 | 25.1 | 1 |
| 2026-29 | 5 | 41.6 | 4.4 | 223 | 426 | 31.2 | 2 |
| 2026-28 | 6 | 54.8 | 6.5 | 503 | 342 | 6.7 | 1 |
| 2026-27 | 7 | 56.6 | 6.4 | 423 | 474 | 20.5 | 3 |
| 2026-26 | 6 | 61.7 | 6.8 | 284 | 571 | 55.0 | 3 |
| 2026-25 | 2 | 13.3 | 1.4 | 266 | 182 | 26.2 | 2 |
| 2026-24 | 7 | 55.3 | 6.2 | 696 | 433 | 23.0 | 3 |
| 2026-23 | 5 | 44.3 | 5.3 | 300 | 395 | 26.3 | 2 |
| 2026-22 | 6 | 49.2 | 5.4 | 385 | 479 | 58.8 | 3 |
| 2026-21 | 4 | 52.1 | 6.0 | 556 | 302 | 1.0 | 1 |
| 2026-20 | 6 | 55.8 | 8.2 | 1780 | 413 | 27.5 | 2 |
Doctrine breaches, last 28 days
- 2026-07-21 Malang Running: avg HR 144 — easy runs belong below 143 bpm (70% of max)
- 2026-08-01 Malang Running: avg HR 159 — easy runs belong below 143 bpm (70% of max)