Dana (masters)
Readiness — 2026-06-06
Resting HR elevated 1.2σ and HRV suppressed 1.0σ vs baseline — today should be easy.
Season races
No races scheduled.
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 | 4.9 mi | recovery8:54/mi–9:36/mi Recovery run, 4.9 mi @ 8:54–9:36/mi |
| Tue | 5.4 mi | maintenance8:09/mi–8:29/mi Maintenance run, 5.4 mi @ 8:09–8:29/mi |
| Wed | 6.9 mi | threshold7:02/mi–7:15/mi Threshold workout — 1.7 mi w/u, ~3.5 mi @ 7:02–7:15/mi, 1.7 mi c/d (6.9 mi total) |
| Thu | 4.9 mi | easy8:29/mi–9:01/mi Easy run, 4.9 mi @ 8:29–9:01/mi. 4–6 × 20" strides if feeling good |
| Fri | 5.4 mi | maintenance8:09/mi–8:29/mi Maintenance run, 5.4 mi @ 8:09–8:29/mi |
| Sat | 5.9 mi | intervals6:51/mi–7:03/mi Interval workout — 1.5 mi w/u, ~2.9 mi @ 6:51–7:03/mi, 1.5 mi c/d (5.9 mi total) |
| Sun | 11.7 mi | long8:29/mi–9:01/mi Long run 11.7 mi @ 7:26–7:42/mi, relaxed aerobic effort. |
Build week — sharpen threshold/interval fitness while volume ramps. 11 week(s) to race. Long run 11.7 mi. Consistency over heroics — leave a bit on the table so you recover for the next key session.
Adjustments & availability
Coming weeks
| Mon | 4.1 mi | recovery8:54/mi–9:36/mi |
| Tue | 4.5 mi | maintenance8:09/mi–8:29/mi |
| Wed | 5.8 mi | threshold7:02/mi–7:15/mi |
| Thu | 4.1 mi | easy8:29/mi–9:01/mi |
| Fri | 4.5 mi | maintenance8:09/mi–8:29/mi |
| Sat | 4.9 mi | intervals6:51/mi–7:03/mi |
| Sun | 9.9 mi | long8:29/mi–9:01/mi |
| Mon | 5.1 mi | recovery8:54/mi–9:36/mi |
| Tue | 5.7 mi | maintenance8:09/mi–8:29/mi |
| Wed | 7.2 mi | threshold7:02/mi–7:15/mi |
| Thu | 5.1 mi | easy8:29/mi–9:01/mi |
| Fri | 5.7 mi | maintenance8:09/mi–8:29/mi |
| Sat | 6.2 mi | intervals6:51/mi–7:03/mi |
| Sun | 12.3 mi | long8:29/mi–9:01/mi |
| Mon | 5.3 mi | recovery8:54/mi–9:36/mi |
| Tue | 5.8 mi | maintenance8:09/mi–8:29/mi |
| Wed | 7.4 mi | threshold7:02/mi–7:15/mi |
| Thu | 5.3 mi | easy8:29/mi–9:01/mi |
| Fri | 5.8 mi | maintenance8:09/mi–8:29/mi |
| Sat | 6.3 mi | intervals6:51/mi–7:03/mi |
| Sun | 12.6 mi | long8:29/mi–9:01/mi |
Equivalent performances · VDOT 47.1
Daniels VDOT race-equivalent times — the cross-effort yardstick for progression.
Adjust paces (individual model)
Injuries & constraints
None.
Coach notes
- reporting_bias
Underreports soreness; cross-check subjective check-ins against HRV/RHR.
Recent check-ins
| Day | Soreness | Energy | Yest. RPE |
|---|---|---|---|
| 2026-06-06 | 7 | 3 | 6 |
| 2026-06-05 | 8 | 3 | 5 |
| 2026-06-04 | 7 | 3 | 6 |
| 2026-06-03 | 7 | 3 | 2 |
| 2026-06-02 | 8 | 4 | 5 |
| 2026-06-01 | 4 | 7 | 7 |
| 2026-05-31 | 3 | 6 | 5 |