Stats
Consistency
none below minimum counted 4–6 h 6 h+
Recent wins
- 2 weeks in a row2 Oct
- Raced: Trail run27 Sep
- Back in the gym13 Sep
- 6 weeks in a row13 Sep
- Longest session in 90 days: 5:24 (Trail run) · more than 10% above your longest of the prior 30 days: a jump to recover from, not a new target15 Aug
- Most climbing in one go in 90 days: 1737 m (Trail run) · more climbing than any session of the prior 30 days: new exposure, watch how the legs recover15 Aug
- Raced: Trail run15 Aug
Hours per week
normal week (4–5 h)
Climbing and long sessions
Climbing per week (m)
Longest session per week (min)
Running intensity, last 4 weeks
Z1 17% · Z2 47% · Z3 29% · Z4 7%
Runs and trail runs only (hikes left out), time with heart rate. Mostly easy (Z1–Z2 ≥ ~80% of running time) is the target in most weeks.
Strength progress
Bulgarian split squat (dumbbells) 8 kg (first 8 kg, 1 sessions)
Dumbbell bench press (flat bench) 6 kg (first 6 kg, 1 sessions)
Romanian deadlift (barbell) 30 kg (first 30 kg, 1 sessions)
Standing calf raise (machine, straight knee) 50 kg (first 50 kg, 1 sessions)
Seated cable row (V-handle) 25 kg (first 25 kg, 1 sessions)
Side plank – kg (first – kg, 1 sessions)
Dumbbell step-up, knee-height box, slow lowering 6 kg (first 6 kg, 1 sessions)
Recovery markers · context, not a verdict
HRV 7-day 38 ms (n=7) · baseline 36 ± 7 (n=60 of 60 d) · latest 2026-10-02 · overnight sleep HRV (COROS)
Resting HR 3-day 60 bpm (n=3) · baseline 56 ± 6 (n=60 of 60 d) · latest 2026-10-02 · 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.