May 11, 2026 – May 17, 2026
Demo report · sample numbers
Training volume stayed consistent with six logged touches including two strength slots—good adherence.
Polarisation is inverted: HR drift shows almost no time in the easy bucket despite easy-labelled runs. Strength precedes intervals within a day—watch cumulative fatigue.
Bias genuinely easy aerobic volume, separate lifting from key runs where logistics allow, and re-check drift after one recovery-forward microcycle.
Weekly balance across all running time — separate from individual session quality
Estimation note: Zones are assigned from each session's average HR — not a lap-by-lap breakdown. Interval and tempo sessions average high, so warmup and cooldown time (which was likely easy) gets counted as hard. A week with only interval sessions will almost always show skewed hard-zone time here.
Hard sessions dominate HR drift this sample week: easy-labelled runs average above typical aerobic ceilings versus observed max HR. Expect findings below to echo polarisation imbalance rather than session-by-session coaching directives.
Status reflects execution quality for each session type, not weekly balance
| Date | Type | Distance | Avg HR | Status | Why |
|---|---|---|---|---|---|
| Mon 5 | Easy run | 8.2 km | 157 bpm | Too hard | |
| Tue 6 | Strength | — | — | Good | |
| Wed 7 | Intervals | 6.5 km | 174 bpm | Good | |
| Thu 8 | Strength | — | — | Good | |
| Fri 9 | Easy run | 10.1 km | 162 bpm | Too hard | |
| Sat 10 | Long run | 16.5 km | 167 bpm | Watch |
0% of running time in Zone 1–2 this week. Target distribution is 80% easy / 10% moderate / 10% hard.
Seiler (2010); Stöggl & Sperlich (2014). Evidence: Strong.
Confidence: High — consistent pattern across recent weeks
Tuesday strength was 18 hours before Wednesday intervals. Outside the 6-hour acute window; consider separating further when possible.
Fyfe et al. (2014); Wilson et al. (2012). Evidence: Moderate.
Confidence: Moderate — borderline timing
45–55 min
Recommended on Monday or Wednesday — after quality runs where possible, not the day before hard or long runs. Avoid Tuesday or Friday for heavy lifting — day before key running stimuli.
| Exercise | Sets × reps | Rest | RPE |
|---|---|---|---|
| Back squatdemo | 3 × 6–8 | 3 min | 7–8 |
| Romanian deadliftdemo | 3 × 8–10 | 2 min | 7 |
| Bulgarian split squatdemo | 3 × 8 each leg | 90s | 7 |
| Calf raise (standing)demo | 3 × 12–15 | 60s | 6–7 |
| Copenhagen plankdemo | 3 × 20s each side | 60s | 6–7 |
Why these exercises: Load ratio is 1.03 (normal). Lower-body strength supports economy and tissue resilience for running. Evidence: Beattie et al. (2017); Bourne et al. (2017); Blagrove et al. (2018); Mahieu et al. (2006); Harøy et al. (2019).
Not sure about form? Use the compact demo links beside each exercise: they run a YouTube search so you can compare cues across coaches.
Placed after quality runs or on easy days. Strength immediately before a hard or long run can blunt running performance for several hours (Fyfe et al., 2014).
This is general fitness information, not medical advice.