Demo — simulated data, not a live account
Stats205.2 km · 16 runs · 19:47:30 total
Fitness
latest 5:37 /km at easy HR · weather-corrected · 1 run that week
Race projection
4:23:424:18:42 – 4:30:42
Volume
Time in zone
easy steady hard
Plan vs. banked
banked 205.2 km of 470 km planned (core sessions)
Long runs
| date | km | decoupling |
|---|---|---|
| 11 Apr | 13.4 | +7.2 % |
| 18 Apr | 14.0 | +3.3 % |
| 25 Apr | 15.0 | +7.6 % |
| 2 May | 18.3 | +3.5 % |
| 9 May | 23.6 | +7.9 % |
| 16 May | 26.1 | +2.0 % |
Pace zones
| zone | pace | |
|---|---|---|
| easy | 5:35-5:55 /km | conversational |
| steady | 5:05-5:20 /km | moderate |
| threshold | 4:45-4:55 /km | comfortably hard |
| strides | 3:50-4:05 /km | short, relaxed speed |
Running form242 ms contact
| week | ground contact | cadence | runs |
|---|---|---|---|
| 6 Apr | 250 ms | 172 spm | 2 |
| 13 Apr | 249 ms | 172 spm | 3 |
| 20 Apr | 247 ms | 173 spm | 2 |
| 27 Apr | 246 ms | 174 spm | 3 |
| 4 May | 244 ms | 174 spm | 2 |
| 11 May | 243 ms | 174 spm | 3 |
| 18 May | 242 ms | 175 spm | 1 |