Lidingö taper — volume down, keep intensity touches. From 12 October,
three runs a week unbroken, 30 to 60 minutes, one extending toward 90.
3h 12
average weekly volume this phase
3.4 runs / week · last run yesterday
Last 5 sessions
Most recent first. Hover a card for the full detail.
Training volume in heart rate zone
Complete weeks only.
Training volume by pace zone
Grade-adjusted pace, what you produced; heart rate above is
what it cost.
Running economy
Vertical ratio in a fixed pace band. Lower is less wasted bounce.
Cadence and ground contact
At the same pace band. Falling cadence usually means fatigue, not choice.
Average pace by heart-rate zone
Weekly grade-adjusted pace held within each heart-rate zone, first ten
minutes of every run excluded. Each zone splits into a lower and upper half — the full
span is too wide for one average to show improvement.
Fade
Grade-adjusted pace at fixed heart rate in the final 30 minutes against
the first 30. The marathon-relevant durability number.
Training paces
Derived from your best recent race using Jack Daniels' VDOT tables.
These are prescriptions, not measurements — what to run, given what you have raced.
Distance profile
Left–right balance
Watched as running volume climbs, given the hip history and the
calf/Achilles asymmetry. Compared against your own baseline, not a textbook 50/50.
Not shown yet
Threshold pace — estimated by extrapolating submaximal runs to LTHR 182. Blocked: the heart-rate span is 20 bpm and the estimate would reach 23 bpm beyond the data. Needs runs above 170 bpm.
Brick decrement — dormant by design until Build. Needs easy brick runs to compare against easy standalone runs; the current bricks are deliberate hard efforts.
Performance residual model — needs 40 runs, 25 bpm of heart-rate span and 10 bricks in one window. Currently none of the three met.
Temperature control — the watch records none, so the May-to-August pace decline cannot be separated from heat or from low volume.