Adaptive Coach

Run 10 of 30 33% Complete

Coach's Commentary

Excellent work getting out there for your last run! While your pace of 4:12/km is solid, the average heart rate of 165 bpm suggests you were pushing quite hard. For your upcoming 'W3 Run 3: Recovery' session, it's crucial to consciously dial back the effort and focus on a truly very slow jog to allow your body to adapt and recover effectively, setting you up for stronger efforts later in the week.

Today's Directive

W3 Run 3: Recovery - 25 min very slow jog.
Today's run is all about active recovery, which is vital for adapting and preventing burnout. Given your recent higher heart rate efforts, focus on keeping this run truly easy – you should be able to hold a full conversation effortlessly. Aim for a pace that feels genuinely gentle, letting your heart rate stay in a very comfortable zone (Zone 1-2). This isn't about speed; it's about flushing out your legs and promoting blood flow for optimal recovery.

Up Next in Queue

Recov W3 Run 3: Recovery

Long W3 Run 4: Long Run

Recov W4 Run 1: Easy Shakeout

Speed W4 Run 2: Fartlek Fun

Run History

Hills 12 May

4.02 km

7:00 /km

165 bpm

28:09 time

Base 10 May

6.01 km

6:54 /km

165 bpm

41:30 time

Long 08 May

3.21 km

7:25 /km

157 bpm

23:47 time

Recov 05 May

4.01 km

7:10 /km

161 bpm

28:47 time

Hills 03 May

5.01 km

7:17 /km

165 bpm

36:32 time

Base 01 May

3.20 km

6:51 /km

163 bpm

21:59 time

Long 29 Apr

4.01 km

7:05 /km

168 bpm

28:24 time

Recov 18 Apr

5.02 km

6:57 /km

167 bpm

34:56 time

Hills 24 Mar

5.01 km

7:22 /km

171 bpm

36:55 time

Base 11 Feb

3.51 km

7:16 /km

161 bpm

25:31 time