Adaptive Coach

Coach's Commentary

Coach's Note: Your last run showed a quite elevated average heart rate of 168 BPM, peaking at 186 BPM, which suggests you might have been pushing harder than intended for an easy effort. This is a crucial insight as your next 'Base Check' run is specifically designed to be easy, with a strong emphasis on monitoring your heart rate. We need to ensure those easy runs truly feel easy to build your aerobic base effectively.

Today's Directive

Today, tackle your 'W2 Run 1: Base Check': 35 minutes of easy running, followed by 4x20s strides on a flat surface.
**Execution Tip**: Given your last run's HR, your primary focus for the 35 minutes of easy running should be to consciously lower your effort. Aim for a pace where you can comfortably hold a conversation without gasping, keeping your heart rate significantly lower than 168 BPM – aim for your Zone 2 (easy conversational effort).
The 4x20s strides are for form and leg speed, not an all-out sprint; focus on quick, light steps with good posture.

Up Next in Queue

Base W2 Run 1: Base Check

Hills W2 Run 2: Hill Power

Recov W2 Run 3: Recovery

Long W2 Run 4: Long Run

Run History

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