Monday 28 Sep · new week, fresh start
Rest day ☾
Recover. Rest is part of the plan.
Next: Tue 29 Sep · TECH →Transition · week 1 of 5 · normal week
Tuesday 29 Sep Supporting
TECH
Technical terrain skills
Done 0:58 of 60 min · 7.0 km · 250 m D+
⏱ 60 min♥ Z2 · 140–157 bpmRPE 3–4⛰ 200 m D+
Agility, confidence, economy on rough ground
Open workout → Next: Wed 30 Sep · EZ + STR-A ★ →Wednesday 30 Sep ★ Key
EZ + STR-A
Easy run + Strength A (heavy)
Done 0:42 of 40 min · 6.2 km · 21 m D+ · gym logged 🎉 Key session done.
⏱ 40 min♥ Z1–Z2 · 140–152 bpmRPE 2–3⛰ 0–100 m D+🏋 STR-A · 25–30 min
Aerobic volume, frequency + Maximal strength, running economy, general robustness (injury prevention in runners is unproven)
Open workout → Next: Thu 1 Oct · EZS →Thursday 1 Oct Supporting
EZS
Easy + strides
⏱ 40–45 min♥ Z2 · 140–155 bpmRPE 3⛰ 50–100 m D+
Aerobic + neuromuscular / economy
Open workout → Next: Fri 2 Oct · LONG ★ →Friday 2 Oct ★ Key
LONG
Long run
Done 1:49 of 1:45–2:00 · 13.8 km · 455 m D+ 🎉 Key session done.
⏱ 1:45–2:00♥ Z2 · < 155 bpmRPE 3–4⛰ 400–550 m D+
Durability, fat oxidation, time on feet, musculoskeletal load
Open workout → Next: Sun 4 Oct · EZ / TECH →Saturday 3 Oct
Rest day ☾
Recover. Rest is part of the plan.
Next: Sun 4 Oct · EZ / TECH →Sunday 4 Oct Optional
EZ / TECH
Easy run + Technical terrain skills
Done 0:35 of 30–45 min · 5.2 km · 87 m D+
⏱ 30–45 min♥ Z1–Z2 · < 158 bpmRPE 2–3⛰ 100 m D+
Aerobic volume, frequency + Agility, confidence, economy on rough ground
Open workout →No plan for today on this page
Week 2026-W40 is shown
If a new week has started, ask the coach for /plan-week, then build and publish.
This week
✓ Minimum reached, the week counts. Anything more is a bonus.
Runs4 of 5
Time4.1 of 4.6–5.2 h
Climb813 of 750–1050 m
Gym1 of 1
plan minimum week
2 weeks in a row
Best: 17 weeks · a minimum week counts
Pequi Xtreme
in 7 days · Sun 11 Oct · 13.3 km / 535 m
🏁 KTR Ultra Trail Canastra 50K Pro: 33 weeks (235 days)
Recovery markers · context, not a verdict
HRV 7-day 36 ms (n=7) · baseline 36 ± 7 (n=60 of 60 d) · latest 2026-10-04 · overnight sleep HRV (COROS)
Resting HR 3-day 55 bpm (n=3) · baseline 56 ± 6 (n=60 of 60 d) · latest 2026-10-04 · 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.