88.8 km this week
Monday and Tuesday are 68% of the week between them. That's a long-run-heavy block — correct for 25 days out, but it is exactly why your acute load spiked to 1.42.
Loaded, and exactly on schedule
Form at −12 means you're carrying fatigue you haven't cashed in yet. That's the point: fitness is built under load and revealed by rest. Start the taper on day 14 and form should land between +5 and +12 on race morning — which is where PRs live.
Same pace, 3 bpm lower
Your easy-run pace hasn't moved (5:14/km). Your heart rate at that pace has fallen from 152 to 145. Nothing else in this dashboard is a cleaner adaptation signal — you are getting fitter, not just fresher.
15h 22m across 5 zones
Z2 at 47% is healthy. But 20% in Z3 is the classic grey zone — too hard to recover from, too easy to adapt to. Your easy runs are still 12s/km quick.
Best power · 90 days
Sharp fall from 5s to 1m, then a long flat tail — a diesel engine, not a sprinter's. Perfect for the causeway TT, useless in a bunch finish.
176 spm average
Trending the right way, but it still drops 6 spm after 25 km — posterior-chain endurance, not aerobic fitness. That's what the Thursday strength block is for. Target 182 on easy runs.
4,820 m climbed in 2026
June's 1,240 m came almost entirely from the Kyoto trip. In Malé you climb bridges and car-park ramps — which is precisely why a hilly race would hurt more than the numbers suggest.
How a record actually gets broken
2:26 off your 5K in eleven months. The curve is flattening — that's normal, and it's why the gains now come from threshold work rather than volume.
26 weeks, 24 of them on plan
Acute : chronic load
7-day load 620 TSS against a 28-day average of 437. Anything over 1.30 is where injury risk starts climbing measurably.
Take it with you
Every chart on this page plus splits, zones and coach notes — as a PDF or raw CSV.
Everything StrideX holds on you — activities, health, messages, settings. Machine-readable, GDPR Article 20.