Minutes per week
Moving time by activity, Monday to Sunday.
Heart rate on recent runs
Your 10k rows
Moving time for sessions named 10k or 2x5k. Lower is faster.
Every run, by distance
This year's runs in blue. The dashed line is the half-marathon distance.
Hours per month since
From your Garmin
Resting heart rate
Weekly average, beats per minute. Lower usually means fitter and better rested.
Overnight HRV
Weekly average of each night's HRV in ms. The shaded band is Garmin's balanced range for you.
Sleep
Average hours asleep per night, by week. Nights without the watch are left out.
Steps per day
Planned vs run, week by week
Bars are planned distance; dots are what you ran. Every run in zone 2, at or below bpm.
The build, block by block
Each step is held for two or three weeks; only one thing grows at a time. Race day is a placeholder until you pick a race.
| Weeks from | Long run | Midweek | What changes |
|---|
Knee checks
- Carry on with no pain, or mild awareness (2/10 or less) gone by the next morning.
- Repeat the block with pain up to about 4/10, or stiffness that eases within a day.
- Step back and call your physio if pain changes your stride, the knee swells, or it is worse the next morning.
- Stop and get it seen if the knee locks, catches or gives way.
A typical week
- Monday row, an easy 10k
- Tuesday and Friday strength, 20–30 minutes
- Wednesday midweek run from Feb 15
- Weekend long run; rest the other days