Weekly distanceLast 12 weeks · avg 47.6 km
35.5km↓32.4
Personal training desk
The Long Run
Stats, maps, and this week’s plan live here. Goals hold the race — and the medals after.
Today
Friday · 10-02 · Steady
7 km · Controlled effort, 6:00-6:20/km by feel — no intervals or strides this week. With the race Sunday, Thursday's long ride, and missed sessions this week, keep this comfortably hard at most.
Harderwijk (9,4km) · 9.35 kmFull week in CoachWeek 1 · base · Absorb Sunday's race and a busy, physically loaded life week — keep running easy, protect the locked Thursday rides, no intensity
Days to Cao Bang Trail Run 10k58Goals
Logged1172.2 km
Sessions147
Longest35.5 km
This month1 · 35.5 km
Last 7 days45.7 km
Shins 0.5 →Session streak —139/147 mapped
Trends
Progress over recent weeks
Easy paceLast 16 easy runs
6:15/km↓0:06
07-0709-25
EffortLast 16 scored
6/10↑4
09-0509-27
EnergyLast 16 scored
7/10↑2
08-2109-18
ShinsLast 16 scored
1/10→
08-3009-27
LegsLast 16 scored
3/10↓2
08-2509-23
Heart rateLast 16 with HR
133bpm↑43
09-0510-01
All routes
140 tracks overlaid · overlaps glow brighter
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Recent activities
147 total
2026-10-0135.48 km · 22.3 km/hThu · long · W1 · HR 133 · ↑ 48.4 m2026-09-2710.2 km · 5:09/kmSun · race · HR 167 · ↑ 23.7 m2026-09-255.57 km · 6:15/kmFri · easy · W8 · HR 150 · ↑ 37.4 m2026-09-235.53 km · 6:16/kmWed · shakeout · W8 · HR 150 · ↑ 45.2 m2026-09-238:00Wed · W8 · effort 6 · legs 3 · 3 sets2026-09-224.44 km · 11:50/kmTue · easy · W8 · HR 94 · ↑ 53 m2026-09-209.6 km · 5:58/kmSun · long · W7 · HR 157 · ↑ 63.4 m2026-09-185:00Fri · W7 · effort 6 · 3 sets