Today · Wednesday, 10 June
Today's workout
Tempo · 3 × 3 km
Distance
13.5 km
Pace
4:45–4:55
Duration
~68 min
2 km warm-up · 3×3 km @ HM pace, 90 s jog · 2 km cool-down
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Week
MonEasy Run · 8 km
✓ 8.2 kmTueRest day
—WedTempo · 3 × 3 km
todayThuEasy Run · 6 km
6 kmFriRest day
—SatEasy + Strides
7 kmSunLong run
18 kmHM Prediction
1:42:18
↓ 2:18 vs. last week · Target 1:40:00
HRV Garmin
62 ms
↑ 3 · balanced
RHR
47
bpm
Sleep
7h 24
good
Weekly km
42.3
of 48 planned
Race goal
Greifenseelauf · HM
19.09.2026 · Target time 1:40:00
Week 4/18 · 14 weeks to go
Weekly Planning
W24 · Build
← W23
This week
W25 →
Mon
Easy Run
8 km ✓
Tue
Rest day
Wed · today
Tempo 3×3 km
13.5 km
Thu
Easy Run
6 km
Fri
Rest day
Sat
Easy + Strides
7 km
Sun
Long run
18 km
Block progress
4/18weeks
14 weeks until Greifenseelauf
Last week
Volume41.8 / 44 km
Quality sessions2/2 ✓
Compliance95 %
AI reasoning
«HRV stable, compliance high — volume +8 %. Tempo stays at HM pace, long run grows to 18 km.»
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Stats
Form & progress
Weekly km · last 18 weeks
This week 42.3 km
Peak 52.1 km
Ø 38.6 km
Avg pace · lower is better
Start 6:05 /km
Current 5:32 /km
Δ −0:33
Garmin health · 30 days
HRV
62 ms ↑
RHR
47 bpm ↓
Pace zones · 80/20 polarisation
Easy / Recovery81 %
Quality19 %
Polarisation on target ✓
History
Workout history
128 entries · 712.4 km total · click for AI feedback
All
Easy
Quality
Long
| Date | Workout | Distance | Pace |
|---|---|---|---|
| Mon 08.06. | Easy Run | 8.2 km | 5:54 |
| Sun 07.06. | Long run | 16.4 km | 5:38 |
| Fri 05.06. | Intervals 6×1000 | 10.8 km | 4:32 |
| Thu 04.06. | Easy Run | 6.1 km | 6:02 |
| Wed 03.06. | Tempo 2×4 km | 12.6 km | 4:51 |
AI feedback: «Intervals cleanly paced — HR drift only 3 %. Legs felt tired per check-in: well managed.»
Check-in
Wednesday, 10 June
Four sliders, optional notes. ~30 seconds. Try the sliders.
Last night's sleep Garmin
7.5 h
Legs feel like…
6/10
TiredFresh
Stress (work · personal) Garmin
4/10
Mood
7/10
Save check-in
Strength
CrossFit, Hyrox & running strength
Log set
Type
Hyrox
Exercise
Wall Balls
Reps × sets
25 × 4
kg · RPE
9 kg · RPE 7
Save
Recent sessions
Hyrox circuit
Sled Push · Burpees · Lunges
Running strength
Calf Raises · Single-Leg RDL
CrossFit WOD
AMRAP 18 · RPE 8
AI: Strength counts toward training load — the weekly plan accounts for it.
Nutrition
Wednesday, 10 June
Deficit target 300 kcal · on track
Today's macros
Protein132 / 150 g
Carbs214 / 280 g
Fat58 / 75 g
Logged today
Porridge + berries420
Chicken bowl680
Recovery shake310
Snacks430
Photo logging: Photograph your plate, AI estimates the macros.