A year of run days

213 km · 48 run days · longest streak 3 days · most in a day 10.5 km, 13 apr 2026

The last twelve weeks

• 29 jun ███████████████ 10.8 km · 3×
• 6 jul █████ 3.6 km · 1×
• 13 jul ███████████████ 11.3 km · 3×
• 20 jul █████ 3.9 km · 1×
• 27 jul █████████ 6.6 km · 2×
• 3 aug ██████████████████ 12.9 km · 3×
• 10 aug ███████████ 7.8 km · 2×
• 17 aug ████████████ 9 km · 2×
• 24 aug ████████████████████████ 17.5 km · 3×
• 31 aug ████████████████ 11.7 km · 3×
• 7 sept ███████████████████████ 16.5 km · 4×
• 14 sept —

Four weeks: 10 runs, 46 km, 3 h 27 min.

The body

VO₂max

▁▁▁▃▃▄▄▄▅▆▆▆▆▆▇█▆▇▇▆▆▆▇▆ 54 from 51 in april 2026

resting heart

▆▆█▆█▆▃▅▄▃▂▃▄▃▁▁▁▂▂▂▂▂▂▁▁▁▂▁▂▂ 45 bpm this week; 39–79 over three months

HRV

▃▁▂▅▅▄▁▅▄▃▆▅▂▅▂▇▃▂█▂▃▃▂▃▂▅▄▂▁▂ 55 ms this week; 50–71 over three months

sleep

▆▅▄▄▆▆▅█▅▅▆▆▅▆▅▇▄▄▅▆▆▃▁▆▄▆▅▅▄▄ 6 h 40 min a night, this week

steps

▅▅▄▃▁▂▃▄▃▁▆▂▂▃▇█▅▆▅▅▃▇▄▇▅▅▅▅▄▂ 5,511 a day, this week

weight

▅█████▆▁▁▁▁▁ 73 kg last weighed 2 jun 2026

Sparklines run left to right through the last three months, VO₂max and weight through the whole year.

Fitness, fatigue, form

fitness

▁▃▄▄▄▅▅▅▄▅▅▆▇▇▆▆▆▆▆▆▆▇▇███ 7.3

fatigue

▂█▆▃▅▅▄▂▁▅▅▆▆▅▄▂▄▃▃▅▅▅▇▇▆▆ 6.6

form

+0.7 fresh

Training load, six months. Fitness is the load averaged over six weeks, fatigue over one; form is the difference, so a hard week goes negative and a rest week climbs back. Getting fitter means spending time below zero and coming up again.

Where the heart went

• Z1 █████ 52 min
• Z2 ███ 29 min
• Z3 ██████ 57 min
• Z4 ███████ 1 h 8 min
• Z5 █ 0 min

Time in each heart-rate zone over the last four weeks of running.

Bests

• longest 6.8 km in 30:16, 19 aug 2026
• fastest 4:16 /km over 3.9 km, 10 aug 2026
• biggest week 17.5 km in 3 runs, week of 24 aug

Lately