Monday 5 Oct · new week, fresh start
Cancelled: STR-A
Taken out of the plan: dropped, not owed.
Next: Tue 6 Oct · EZ →Transition · week 2 of 5 · normal week
Tuesday 6 Oct Supporting
EZ
Easy run
⏱ 40 min♥ Z2 · 140–155 bpmRPE 2–3⛰ 50–100 m D+
Aerobic volume, frequency
Open workout → Next: Wed 7 Oct · BENCH + STR-A ★ →Wednesday 7 Oct ★ Key
BENCH + STR-A
Benchmark + Strength A (heavy)
⏱ 50 min♥ Z2 · 152–155 bpm⛰ 0–50 m D+🏋 STR-A · 35–45 min
Measure progress + Maximal strength, running economy, general robustness (injury prevention in runners is unproven)
Open workout → Next: Thu 8 Oct · EZS →Thursday 8 Oct Supporting
EZS
Easy + strides
⏱ 40 min♥ Z2 · 140–155 bpmRPE 2–3⛰ 50–100 m D+
Aerobic + neuromuscular / economy
Open workout → Next: Fri 9 Oct · EZ →Friday 9 Oct Optional
EZ
Easy run
⏱ 30–40 min♥ Z1–Z2 · < 158 bpmRPE 2⛰ 0–50 m D+
Aerobic volume, frequency
Open workout → Next: Sun 11 Oct · Custom ★ →Saturday 10 Oct
Rest day ☾
Recover. Rest is part of the plan.
Next: Sun 11 Oct · Custom ★ →Sunday 11 Oct ★ Key
Custom
⏱ 1:40–2:10RPE 6–8⛰ 535 m D+
Open workout →
No plan for today on this page
Week 2026-W41 is shown
If a new week has started, ask the coach for /plan-week, then build and publish.
This week
3 more runs and this week counts for the streak.
Runs0 of 5
Time0.0 of 4.3–5 h
Climb0 of 635–835 m
Gym0 of 1
plan minimum week
2 weeks in a row
Best: 17 weeks · a minimum week counts
Pequi Xtreme
in 5 days · Sun 11 Oct · 13.3 km / 535 m
🏁 KTR Ultra Trail Canastra 50K Pro: 33 weeks (233 days)
Recovery markers · context, not a verdict
HRV 7-day 37 ms (n=7) · baseline 37 ± 7 (n=60 of 60 d) · latest 2026-10-06 · overnight sleep HRV (COROS)
Resting HR 3-day 51 bpm (n=3) · baseline 56 ± 5 (n=60 of 60 d) · latest 2026-10-06 · resting HR (COROS)
The shaded band is your normal range (mean ± 1 SD of the 60 days before the recent window). Missing days are not normal days: with too little data there is no signal, not a green light. One number never changes the plan: how you feel comes first, and markers only matter when they agree with it.