Moira (elite)
Readiness — 2026-06-06
HRV suppressed 1.0σ vs baseline — a normal session is fine.
Season races
- tune-upTurkey Trot 10K2026-06-27 · 10Kgoal 33:20 · 5:22/mi
- goalCIM Marathon2026-08-01 · Marathongoal 2:38:00
Suggested race windows
- Mid-build fitness check2026-06-13 → 2026-06-13opendistance 10K (or 15K)target pace 4:52–5:00/mi
course: Any profile; rolling is fine — don’t over-prioritize a fast course.
effort: Honest race effort to gauge fitness — then back to the build.
- Goal-specificity tune-up2026-06-20 → 2026-07-04✓ Turkey Trot 10Kdistance Halftarget pace 5:56–6:03/mi
course: Flat and fast, and as similar to the goal course as possible — a dress rehearsal.
effort: Near goal effort — rehearse goal-race pacing, fueling, and kit.
- Final sharpener2026-07-11 → 2026-07-18opendistance 5K (or 10K)target pace 4:52–5:00/mi
course: Flat and fast; a low-key local race is ideal.
effort: Race controlled and short — sharpen the legs, this is not a max effort.
Signals (28 days)
Adherence (planned vs actual)
No completed-activity data yet. Connect Strava (or import a current training log) to track planned-vs-actual adherence.
This week — build (cycle 2)
| Mon | 7.1 mi | recovery7:20/mi–8:05/mi Recovery run, 7.1 mi @ 7:15–7:57/mi |
| Tue | 7.8 mi | maintenance6:07/mi–6:26/mi Maintenance run, 7.8 mi @ 6:30–6:50/mi |
| Wed | 9.9 mi | threshold5:56/mi–6:03/mi Threshold workout — 2.5 mi w/u, ~4.9 mi @ 5:23–5:35/mi, 2.5 mi c/d (9.9 mi total) |
| Thu | 7.1 mi | easy6:21/mi–7:20/mi Easy run, 7.1 mi @ 6:50–7:22/mi. 4–6 × 20" strides if feeling good |
| Fri | 7.8 mi | maintenance6:07/mi–6:26/mi Maintenance run, 7.8 mi @ 6:30–6:50/mi |
| Sat | 0.0 mi | restUnavailable — Out of town → rest Interval workout — 2.1 mi w/u, ~4.3 mi @ 5:11–5:24/mi, 2.1 mi c/d (8.5 mi total) |
| Sun | 0.0 mi | restUnavailable — Out of town → rest Long run 17 mi: easy aerobic with marathon-pace segments @ 5:47–6:03/mi. Stay controlled — leave a bit on the table. |
Build week — sharpen threshold/interval fitness while volume ramps. 9 week(s) to race. Long run 17 mi. Consistency over heroics — leave a bit on the table so you recover for the next key session.
Adjustments & availability
- Unavailable (rest)2026-06-06 → 2026-06-12 · Out of town
Coming weeks
| Mon | — | restUnavailable — Out of town → rest |
| Tue | — | restUnavailable — Out of town → rest |
| Wed | — | restUnavailable — Out of town → rest |
| Thu | — | restUnavailable — Out of town → rest |
| Fri | — | restUnavailable — Out of town → rest |
| Sat | 7.2 mi | intervals4:52/mi–5:00/mi |
| Sun | 14.3 mi | long6:21/mi–7:20/mi |
| Mon | 7.5 mi | recovery7:20/mi–8:05/mi |
| Tue | 8.2 mi | maintenance6:07/mi–6:26/mi |
| Wed | 10.5 mi | threshold5:56/mi–6:03/mi |
| Thu | 7.5 mi | easy6:21/mi–7:20/mi |
| Fri | 8.2 mi | maintenance6:07/mi–6:26/mi |
| Sat | 9.0 mi | intervals4:52/mi–5:00/mi |
| Sun | 17.8 mi | long6:21/mi–7:20/mi |
| Mon | 5.5 mi | recovery7:20/mi–8:05/mi |
| Tue | 6.1 mi | maintenance6:07/mi–6:26/mi |
| Wed | 7.7 mi | threshold5:56/mi–6:03/mi |
| Thu | 5.5 mi | easy6:21/mi–7:20/mi |
| Fri | 6.1 mi | maintenance6:07/mi–6:26/mi |
| Sat | 6.6 mi | intervals4:52/mi–5:00/mi |
| Sun | 13.2 mi | long6:21/mi–7:20/mi |
Equivalent performances · VDOT 65.1
Daniels VDOT race-equivalent times — the cross-effort yardstick for progression.
Adjust paces (individual model)
Injuries & constraints
None.
Coach notes
None.
Recent check-ins
| Day | Soreness | Energy | Yest. RPE |
|---|---|---|---|
| 2026-06-06 | 4 | 6 | 6 |
| 2026-06-05 | 2 | 7 | 5 |
| 2026-06-04 | 4 | 6 | 3 |
| 2026-06-03 | 1 | 8 | 4 |
| 2026-06-02 | 5 | 7 | 4 |
| 2026-06-01 | 4 | 7 | 4 |
| 2026-05-31 | 5 | 7 | 8 |