Am I recovered enough for quality work?
Each dot is one easy run: median HR over steady 5:40–6:40/km stretches after the first 8 minutes, nudged to what it would be at exactly 6:00/km. The line is the median of the last 21 days.
The band is your fit baseline (summer 2026, middle half of runs). Quality work restarts once the line is back within + bpm of its middle.
Am I building at the right rate for Paris?
Running km per week against the plan's waypoints (about 35 km by the end of Base, about 54 by the end of Build). The dark line is the average of the previous four weeks.
Amber weeks jumped more than 30% over that average. That's the pattern that came before both shin flares.
Bike minutes sit underneath on the same weeks. They're extra aerobic volume that doesn't load the shin.
Is anything lining up like the last two flares?
Both MTSS flares came at peak load (about 68 km), after sharp jumps and back-to-back days.
Is marathon endurance building?
Your shorter races sit on the prediction line and the marathon sits well behind it. Long runs are where that gap closes.
Drift compares pace per heartbeat in the second half of each run of 16 km or more with the first half. Below 5% means you held aerobic control. The rising drift on the 24 and 30 km runs last summer was the limit showing.
How fast is my easy engine, long term?
Monthly median pace while HR sat between 140 and 150 bpm on flat, steady running. Higher is faster. This should climb through Build and Specific.
Months with fewer than 2 qualifying runs are left out. Dot size shows how many runs went into each month.
Where is the gap?
PB pace at each standalone race distance against the Riegel prediction from your 10K (exponent 1.06). Points on the line mean your endurance matches your speed at that distance.
What should this week look like?
The normal week from the plan. Dates were set before the post-marathon illness and will probably shift.
Tuesday quality only once the easy-HR check above says go. Until then, Tuesday is an easy run.
The last 14 runs. "HR at 6:00" is shown only for easy runs. Drift is shown for runs of 16 km or more.