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Projections update on every sync

21 days

Club 10K

2026-09-28 · 10.00 km

42:01 4:12 /km

+3:01 vs 39:00

49 days

Autumn Half

2026-10-26 · 21.10 km

1:37:11 4:36 /km

+7:11 vs 1:30:00

112 days

City Marathon

2026-12-28 · 42.20 km

3:31:27 5:01 /km

+16:27 vs 3:15:00

3 past races

Race	Date	Result	Projected	Gap
Club parkrun	2026-09-05	19:29	19:37	−0:08
Riverside Half	2026-07-13	1:37:22	1:36:00	+1:22
Spring 10K	2026-06-01	42:31	42:00	+0:31

Calibrated on 3 past results: you have run slower than projected by 1.1% on average, so projections are adjusted +0.6%.

This week

Since Monday 07 Sep

0.0km

Distance

-109 km vs last week

0.0h

Time

Load

-441 vs last week

This morning

2026-09-06 · High confidence

Readiness · steady

Trainable, not sharp.

52ms

HRV · balanced

down over two weeks

49bpm

Resting HR

up over two weeks

7.6h

Slept

score 82

Train as planned, and keep the easy running properly easy. Based on HRV, resting heart rate, sleep quality and training load.

Heat

0 hot runs in the last fortnight

None

Acclimatisation

0.9 sessions' worth still counting; hottest 24°C.

Nothing recent in the heat. A hot race would cost you more than the pace adjustment on this page suggests.

Ten to fourteen days of running in the heat produces real adaptation, most of it in the first week, and it fades within a few weeks of stopping. This is bookkeeping on your exposure, not a measurement of your blood plasma.

How hard you train

Last 12 weeks · Pyramidal · PI 4.4

89% easy 3% moderate 8% hard

Pyramidal: 89% easy, tapering through 3% moderate to 8% hard. A broad base with a point on it -- blunter than polarised, and it works, particularly early in a build.

intvl · territory

Open the map

7×7

Max square

2334

Tiles claimed

100.1 km²

New this week

Tiles to 8×8

Nearest way to grow the square.

Fitness and freshness

Last 180 days

Fitness · CTL

+2 over six weeks

Fatigue · ATL

Form · TSB

Training steadily.

175

Threshold HR · est.

+26%

Last run vs your longest

25.5 km against 20.2 km — a step up on your longest run of the last month.

Fitness Fatigue

If you raced today

Distance	Projected	Pace
5K	19:10	3:50 /km
10K	41:52	4:11 /km
15K	1:06:07	4:24 /km
10 mi	1:11:35	4:27 /km
Half marathon	1:37:07	4:36 /km
Marathon	3:32:07	5:02 /km
50K	4:16:49	5:08 /km

Efforts driving the model

Distance	Time	Pace	Ago
5.00 km	19:23	3:53 /km	142d
11.83 km	48:47	4:07 /km	5d
13.13 km	59:29	4:32 /km	44d

Fatigue exponent 1.127 — you fade more than average over distance.

Your pace curve

Measured inside runs

0.4 km slower as distance grows → 21.1 km

Personal records

Last 180 days

Distance	Best	Pace	Set
0.40 km	1:27	3:38 /km	2026-04-22
0.80 km	2:54	3:38 /km	2026-04-22
1.00 km	3:45	3:45 /km	2026-04-22
1.61 km	6:14	3:53 /km	2026-04-18
3.00 km	11:38	3:53 /km	2026-04-18
5.00 km	19:23	3:53 /km	2026-04-18
10.00 km	41:19	4:08 /km	2026-09-02
15.00 km	1:10:16	4:41 /km	2026-09-06
16.09 km	1:15:37	4:42 /km	2026-09-06
21.10 km	1:40:04	4:45 /km	2026-09-06

Your training paces

From today's fitness

Type	Pace range
Easy Most of your week. Conversational.	5:35–6:14 /km
Marathon Race-pace work for the long stuff.	4:35–4:51 /km
Threshold Tempo and cruise intervals. ~1 hour race effort.	4:16–4:27 /km
Interval VO2max work. 3-5 minute reps.	4:00–4:12 /km
Repetition Speed and economy. 200-600m reps.	3:46–3:58 /km

Anchored on 4:22 /km, the pace your curve says you could hold for an hour.

Heart rate zones

On threshold 175 bpm

Zone	Range
Z1 Recovery	under 142 bpm
Z2 Aerobic	142–158 bpm
Z3 Tempo	158–164 bpm
Z4 Threshold	164–175 bpm
Z5 VO2max	175–201 bpm

Coach review

Have Claude read your load, your best efforts and your race calendar, then say what to change over the next four weeks.

Cowork with an agent

Hand your load, best efforts and races to an agent through a folder on this device — CoworkSyncHub, Claude Desktop, or a person. Nothing is uploaded and no key is needed.

Training log

Last 26 weeks · darker is a harder day

Recent activity

Date	Activity	Distance	Time	Pace / speed	HR
06 Sep	Run · running	25.45 km	2:01:20	4:46 /km	147
05 Sep	Run · running	5.00 km	19:29	3:54 /km	182
03 Sep	Bike · cycling	50.05 km	1:45:20	28.5 km/h	128
03 Sep	Run · running	8.67 km	43:11	4:59 /km	145
02 Sep	Run · running	11.83 km	48:47	4:07 /km	170
01 Sep	Run · running	8.19 km	40:35	4:57 /km	140
30 Aug	Run · running	19.55 km	1:33:57	4:48 /km	148
29 Aug	Run · running	12.20 km	54:01	4:26 /km	162
27 Aug	Bike · cycling	48.88 km	1:51:45	26.2 km/h	123
27 Aug	Run · running	10.01 km	49:51	4:59 /km	139
26 Aug	Run · running	10.76 km	44:43	4:09 /km	171
25 Aug	Run · running	8.04 km	40:05	4:59 /km	144
23 Aug	Run · running	20.19 km	1:37:34	4:50 /km	151
22 Aug	Run · running	11.71 km	52:06	4:27 /km	168
20 Aug	Bike · cycling	49.43 km	1:40:39	29.5 km/h	129

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