57 recorded runs, 15 Jun 2023 – 17 Sep 2026. Generated 18 Sep 2026 from export 18 Sep 2026.
Bars are what was run. The shaded band is the week’s target range from plan.csv; the orange tick is the longest single run in that week.
| Week | Phase | Target | Long run | Actual | Runs | Focus |
|---|---|---|---|---|---|---|
| 24.08–30.08 | Base reset | 35–38 km | 13.1 km | 38.8 km | 6 | CLOSED: 38.8 km over 6 runs, 111% of the low target. The long run moved to Sun 30 and went 13.07 km - a lifetime best by 2.7 km - but was run at mean HR 161 against a written ceiling of 150. RE-BINNED 2 Sep: hr_config max_hr was corrected 192 -> 197, so every zone figure for this week moved. That run reads 30 of 87 min in Zone 4-5 (not the 41 quoted before) and the week's easy share reads 67% (not 52%). The verdict does not change - volume met, execution missed - but the miss was about a quarter smaller than the previous plan argued from. |
| 31.08–06.09 | Build single runs | 37–41 km | 15.8 km | 40.3 km | 4 | CLOSED: 40.3 km over 4 runs, 109% of the low target and inside the 37-41 band. Fri 4's easy 4 km was not run on Friday but moved to Sun 6 and run as 4.39 km at mean 145, 28.0 of 30.4 min in Zone 1-2 - that move is what closed the gap to band. Long run Sat 5 went 15.82 km against 15 planned, a lifetime best by 2.75 km and the first run past 100 minutes (114.5 min): written with a ceiling of 151, run by effort at mean 152, max 172, 76.7 of 114.7 zone-minutes binned Zone 3. THAT IS NOT A MISS - cardiac drift was MINUS 4.1%, HR near flat 149-155 while pace improved 7:26 -> 6:51, which is the signature of an aerobically easy effort. The ceiling was removed as a result and drift is the check now - see method.html#drift. The genuine execution miss is Thu 3: gated GREEN (HRV 167 ms, 105% of baseline, RHR 46), run 8.32 km with the structure correct at two ~9 min efforts, but the second averaged 185 against a written 168-175 and peaked 191 (97% of max), putting 6.7 min in a Zone 5 the session never asked for. Easy share 59% of 298 zone-minutes (176 easy, 104 Zone 3, 18 Zone 4-5), down from 67%: the fall is entirely the long run's Zone 3 minutes and reads 85% if those count as the aerobically easy work the drift figure says they were. Read it knowing the Zone 2/3 line at 151 sits below where this physiology actually changes. Recovery held but softened late: HRV 90/98/91/92% across 4-7 Sep, baseline 158 -> 153, RHR 46/43/49/49; HRR60 16 after the long run against 35 after the shorter, harder 30 Aug, expected for 27 more minutes on feet. NO STRENGTH DAY, as decided when the week was written - 0 gym minutes, and the weekly gym day was due to start Mon 7. NET POSITIVE, 4 of 5: volume, long run, execution-on-easy-runs and recovery pass; the easy share is the one that fails. |
| 07.09–13.09 | Build single runs | 39–42 km | 17.6 km | 32.3 km | 3 | CLOSED: 32.26 km over 3 runs against 39-42 planned (83% of low target). Tue 8: 10.322 km; Thu 10: 4.291 km watch record, official 4.3 km in 21:22 retained from prior plan; Sun 13: 17.646 km in 120.68 min, mean HR 161, max 176, cadence 158.7. No Wednesday or Saturday run recorded, and no separate Thursday warm-up/cool-down recorded; missing logs do not establish what happened off-watch. Long run exceeded 17 km plan. Easy share 33% under date-specific HR zones, down from 59% and 67%; Sunday has 104.2 min in Zone 3. This does not measure the individual aerobic threshold and low drift cannot automatically reclassify it as easy. Gym Mon 7: 64 min, mean HR 120; next morning HRV 108%, RHR 44. Weekly RHR 45.9, HRV 157.0, rolling-baseline mean 151.5. Sunday pre-run HRV 122%, RHR 41; post-run next-morning recovery not yet available. Athlete reports Thursday hip pain resolved after a day, slight non-painful awareness before Sunday and initial awkwardness that cleared, with no recurrence of the stinging pain immediately afterwards. This is symptom improvement, not a diagnosis or clearance. Five checks: volume missed; long-run distance met; recorded easy share missed; execution mixed/insufficient effort and fuelling evidence; recovery provisionally reassuring before Sunday, response pending. Net verdict MIXED: endurance progressed, weekly execution and current safety assumptions need revision. Full rewrite 13 Sep for travel 19 Sep-2 Oct and evidence review; Thu 17 race retained. |
| 14.09–20.09 | Race and travel | 14–21 km | 6.0 km | 14.4 km | 3 | IN PROGRESS at 18 Sep: 14.35 km over 3 runs, with Sun 20 still optional. TUE 15: 6.42 km in 42.7 min, mean HR 153, max 175, cadence 160, gated green (HRV 165 ms, 107% of baseline, RHR 43). 28.0 of 42.6 zone-minutes Zone 1-2, 14.0 Zone 3, 0.6 Zone 4 - 66% easy. Written easy against a 140-150 guide and run 0.42 km long and above it; this is the same drift of an easy run into Zone 3 that the last three weeks show, and it is now the plan's most persistent execution miss. HRR60 was 34, the fastest recovery since 30 Aug. THU 17 RACE RUN AS WRITTEN: 2.89 km warm-up (19.8 min, mean 157) then 5.042 km in 25.92 min, mean HR 192, max 200, cadence 165, pace 5:08/km. 22.6 of 25.9 zone-minutes in Zone 5 - a genuinely maximal effort at 94.6% of the max 203 in force since 11 Sep, so no new maximum and no hr_config change is due. The warm-up was itself too hard: 14.3 of 19.8 min in Zone 3 against an instruction to be gentle. No cool-down logged, so the day totals 7.93 km against ~8.5 planned. Race day gated AMBER on RHR 49 against a green ceiling of 48, HRV 141 ms at 93%; it was raced anyway, and the morning after read 151 ms, 98%, RHR 48 - green. HRR60 24 and HRR120 47 after the race. BAND CORRECTED 20-22 -> 14-21. This is a structural fix, not a revision to escape a miss: Sun 20 is written optional and cut-first, so a floor of 20 could only be met by running the very session the plan says to drop first. 14-21 brackets the committed 14.4 km through the full 20.4 km, which is the same two-version convention the 21-27 row already uses. THE REWRITE TRIGGER STOOD DOWN. Weekly HRV baseline means run 161.5 -> 156.4 -> 151.5 -> 153.3 (5 nights): the third consecutive weekly decline that would have forced a full rewrite did not arrive - the baseline turned up instead. The week did cost something: mean HRV fell 157.0 -> 144.0, mean RHR rose 45.9 -> 47.0, and Mon 14 read 124 ms at 80% with RHR 50, the red morning after Sunday's 17.65 km. That is the post-long-run response the 13 Sep review recorded as pending, and it cleared within a day. NO GYM, as written. HIP: no watch data can speak to it. The race was run at maximal effort and the plan has not been told otherwise; the symptom rules in method.html stand unchanged and override everything here. |
| 21.09–27.09 | Vacation endurance | 21–28 km | 15.0 km | — | 0 | Away: two core runs plus one optional. Tue 22: 7 km easy (cap 60 min); Thu 24: optional 5 km easy; Sat 26: 14-16 km entirely easy, nominal 15, cap 115 min, shorten to 90 min if tired or conditions demand. Total 21-23 km with two runs or 26-28 with three. No fast finish or new distance record. Practise familiar breakfast, shoes and 30-60 g carbohydrate/hour; fluid matched to conditions and thirst. Full-sentence effort, RPE 2-3/10, HR guide 140-150, ease off if sustained above 155, natural cadence. Rest other days; account for sightseeing/hiking. Cut optional Thursday first. Recurring hip symptoms mean shorten/stop, not protect the long run at any cost. |
| 28.09–04.10 | Travel and taper | 16–20 km | 10.0 km | — | 0 | Away until Fri 2 Oct. Tue 29: 6 km easy; Thu 1: optional 4 km easy with 4 x 15 s relaxed strides only if symptom-free; Sat 3: 10 km easy, no fast finish. Total 16 or 20 km. All remaining days rest including Fri return travel and Sun recovery. If Saturday follows poor sleep/travel fatigue, move the 10 km to Sunday or shorten it; do not add another run. Full sentences, RPE 2-3/10, HR guide 140-150, ease off if sustained above 155; natural cadence. Drop optional Thursday and strides first. No replacement 19 km run after vacation. |
| 05.10–10.10 | Race week | 28–30 km | 21.1 km | — | 0 | Tue 6: 5 km total including optional 3 x 2 min controlled half-marathon effort (RPE 5-6/10), with at least 2 min easy between, only if recovered and hip symptom-free. Thu 8: 3 km easy, optionally 4 x 15 s relaxed strides, included in distance. Sat 10: half marathon 21.1 km. Total 29.1 km INCLUDING race; pre-race running only 8 km. Mon/Wed/Fri rest. Easy running is full sentences, RPE 2-3/10, HR 140-150 starting guide, ease off above sustained 155; natural cadence, no forced target. Cut the faster minutes/strides first, then shorten easy runs. Start race controlled; no fixed finish-time or HR target has been validated. Follow method.html for pacing, fuelling and symptom rules. |
Measured from per-second heart-rate samples, not inferred from each run’s average — a run averaging Zone 3 that was really half Zone 2 and half Zone 4 shows up as what it was. Karvonen zones, max 203 / resting 44 from 11 Sep 2026 — and 1 earlier version in this window, so these 28 days are not binned against one ruler.
55% easy / 45% hard. Endurance training works best at roughly 80/20 the other way round.
Every recorded run, newest first. Pace and efficiency come from the deduplicated activity — where the watch and the phone both logged a session, the watch wins.
| Date | km | Time | Pace | Avg HR | Max HR | Cadence | Eff. | Device |
|---|---|---|---|---|---|---|---|---|
| 17.09.2026 20:00 | 5.04 | 25:55 | 5:08 | 192 | 200 | 165 | 1.013 | Galaxy Watch8 |
| 17.09.2026 19:14 | 2.89 | 19:47 | 6:51 | 157 | 172 | 159 | 0.931 | Galaxy Watch8 |
| 15.09.2026 19:54 | 6.42 | 42:41 | 6:39 | 153 | 175 | 160 | 0.983 | Galaxy Watch8 |
| 13.09.2026 11:29 | 17.65 | 2:00:41 | 6:50 | 161 | 176 | 159 | 0.908 | Galaxy Watch8 |
| 10.09.2026 15:40 | 4.29 | 22:12 | 5:11 | 176 | 203 | 163 | 1.098 | Galaxy Watch8 |
| 08.09.2026 17:18 | 10.32 | 1:16:41 | 7:26 | 148 | 167 | 153 | 0.909 | Galaxy Watch8 |
| 06.09.2026 18:55 | 4.39 | 30:22 | 6:55 | 145 | 158 | 156 | 0.998 | Galaxy Watch8 |
| 05.09.2026 10:25 | 15.82 | 1:54:31 | 7:14 | 152 | 172 | 158 | 0.909 | Galaxy Watch8 |
| 03.09.2026 18:57 | 8.32 | 59:32 | 7:09 | 159 | 191 | 158 | 0.879 | Galaxy Watch8 |
| 01.09.2026 18:24 | 11.78 | 1:31:34 | 7:46 | 142 | 157 | 153 | 0.906 | Galaxy Watch8 |
| 30.08.2026 09:13 | 13.07 | 1:26:42 | 6:38 | 161 | 188 | 162 | 0.936 | Galaxy Watch8 |
| 27.08.2026 18:07 | 4.11 | 31:58 | 7:47 | 143 | 160 | 149 | 0.898 | Galaxy Watch8 |
| 27.08.2026 08:32 | 4.68 | 32:06 | 6:51 | 152 | 187 | 154 | 0.959 | Galaxy Watch8 |
| 26.08.2026 18:43 | 3.83 | 36:03 | 9:24 | 121 | 139 | 136 | 0.878 | Galaxy Watch8 |
| 26.08.2026 17:32 | 8.38 | 1:02:12 | 7:25 | 142 | 154 | 155 | 0.949 | Galaxy Watch8 |
| 26.08.2026 08:19 | 4.71 | 32:23 | 6:52 | 145 | 163 | 153 | 1.004 | Galaxy Watch8 |
| 23.08.2026 09:16 | 3.16 | 30:42 | 9:43 | 120 | 139 | 148 | 0.855 | Phone SM-A556B |
| 22.08.2026 20:32 | 4.07 | 37:25 | 9:12 | 133 | 169 | 148 | 0.817 | Galaxy Watch8 |
| 19.08.2026 16:24 | 4.65 | 29:28 | 6:20 | 156 | 175 | 162 | 1.012 | Galaxy Watch8 |
| 19.08.2026 08:23 | 4.65 | 30:10 | 6:29 | 157 | 170 | 160 | 0.982 | Galaxy Watch8 |
| 18.08.2026 17:10 | 4.63 | 28:11 | 6:05 | 159 | 182 | 164 | 1.032 | Galaxy Watch8 |
| 18.08.2026 07:59 | 4.68 | 29:06 | 6:13 | 156 | 182 | 162 | 1.031 | Galaxy Watch8 |
| 17.08.2026 17:41 | 4.50 | 29:37 | 6:35 | 153 | 174 | 159 | 0.993 | Galaxy Watch8 |
| 17.08.2026 07:55 | 4.72 | 30:46 | 6:31 | 161 | 177 | 157 | 0.952 | Galaxy Watch8 |
| 14.08.2026 16:29 | 4.79 | 33:07 | 6:55 | 146 | 166 | 150 | 0.991 | Galaxy Watch8 |
| 14.08.2026 07:51 | 4.78 | 32:29 | 6:48 | 156 | 172 | 151 | 0.943 | Galaxy Watch8 |
| 13.08.2026 16:44 | 1.63 | 11:20 | 6:58 | 155 | 173 | 142 | 0.926 | Galaxy Watch8 |
| 13.08.2026 07:45 | 4.67 | 28:57 | 6:12 | 156 | 180 | 157 | 1.035 | Galaxy Watch8 |
| 12.08.2026 06:07 | 5.39 | 34:52 | 6:28 | 160 | 179 | 155 | 0.966 | Galaxy Watch8 |
| 08.08.2026 20:51 | 10.39 | 1:05:33 | 6:19 | 171 | 183 | 155 | 0.927 | Galaxy Watch8 |
| 05.08.2026 06:29 | 3.98 | 30:37 | 7:41 | 145 | 166 | 154 | 0.897 | Galaxy Watch8 |
| 02.08.2026 19:19 | 7.11 | 53:22 | 7:31 | 140 | 171 | 147 | 0.951 | Galaxy Watch8 |
| 31.07.2026 09:31 | 10.02 | 1:18:56 | 7:52 | 165 | 189 | 146 | 0.770 | Galaxy Watch8 |
| 29.07.2026 21:00 | 5.17 | 35:36 | 6:53 | 163 | 179 | 152 | 0.892 | Galaxy Watch8 |
| 28.07.2026 19:50 | 6.16 | 43:12 | 7:01 | 167 | 180 | 150 | 0.854 | Galaxy Watch8 |
| 23.07.2026 19:50 | 9.08 | 1:04:40 | 7:07 | 164 | 178 | 148 | 0.856 | Galaxy Watch8 |
| 20.07.2026 21:09 | 4.41 | 30:18 | 6:52 | 151 | 171 | 154 | 0.965 | Galaxy Watch8 |
| 18.07.2026 16:04 | 10.03 | 1:11:50 | 7:10 | 162 | 178 | 151 | 0.862 | Galaxy Watch8 |
| 13.07.2026 20:27 | 10.12 | 1:13:43 | 7:17 | 167 | 182 | 150 | 0.822 | Galaxy Watch8 |
| 11.07.2026 18:21 | 7.19 | 55:39 | 7:44 | 155 | 176 | 144 | 0.833 | Galaxy Watch8 |
| 07.07.2026 18:04 | 5.79 | 46:33 | 8:02 | 159 | 186 | 140 | 0.782 | Galaxy Watch8 |
| 01.07.2026 20:31 | 5.33 | 37:38 | 7:03 | 164 | 181 | 146 | 0.864 | Galaxy Watch8 |
| 22.06.2026 18:24 | 1.99 | 14:57 | 7:30 | 173 | 184 | 138 | 0.771 | Galaxy Watch8 |
| 21.06.2026 12:28 | 1.93 | 15:55 | 8:16 | 162 | 180 | 126 | 0.747 | Galaxy Watch8 |
| 28.01.2026 18:35 | 3.30 | 27:11 | 8:14 | -- | -- | 122 | -- | Galaxy Watch8 |
| 14.10.2025 20:20 | 6.03 | 41:32 | 6:53 | 175 | 187 | 152 | 0.830 | Galaxy Watch8 |
| 13.10.2025 19:37 | 6.02 | 41:08 | 6:50 | 178 | 189 | 152 | 0.822 | Galaxy Watch8 |
| 07.10.2025 19:42 | 4.91 | 31:55 | 6:30 | 180 | 193 | 158 | 0.854 | Galaxy Watch8 |
| 26.09.2025 17:26 | 4.92 | 37:48 | 7:41 | 169 | 192 | 139 | 0.771 | Galaxy Watch8 |
| 23.09.2025 16:54 | 1.26 | 8:51 | 7:03 | 179 | 187 | 134 | 0.793 | Galaxy Watch8 |
| 23.09.2025 16:39 | 2.40 | 15:01 | 6:16 | 157 | 192 | 143 | 1.016 | Galaxy Watch8 |
| 13.09.2025 10:31 | 4.56 | 39:24 | 8:39 | 174 | 197 | 126 | 0.665 | Galaxy Watch Active2 |
| 04.07.2023 18:50 | 1.03 | 11:49 | 11:31 | 123 | 170 | 99 | 0.706 | Galaxy Watch Active2 |
| 27.06.2023 17:05 | 1.87 | 20:50 | 11:07 | 112 | 173 | 100 | 0.803 | Galaxy Watch Active2 |
| 26.06.2023 17:35 | 1.35 | 15:36 | 11:31 | 108 | 147 | 101 | 0.804 | Galaxy Watch Active2 |
| 21.06.2023 20:33 | 2.00 | 20:01 | 9:59 | 143 | 196 | 111 | 0.700 | Galaxy Watch Active2 |
| 15.06.2023 11:03 | 1.13 | 11:02 | 9:45 | 128 | 170 | 116 | 0.802 | Galaxy Watch Active2 |
| Sport | Sessions | Hours | km | Avg HR |
|---|---|---|---|---|
| Walking | 241 | 77.7 | 302.1 | 97 |
| Cycling | 200 | 49.4 | 232.1 | 114 |
| Running | 57 | 38.5 | 321.5 | 154 |
| Other workout | 18 | 15.7 | 49.2 | 137 |
| Other | 17 | 9.2 | — | 128 |