What the week tested, how it went, and what changes next. It ends on next week's plan and its question, ready for your yes.
Try it
Go through the story and approve next week, or ask Carlos to change it.
Made-up data. Nothing you tap here is saved or sent.
Four weeks, four questions
- Week 1
Where is your easy pace?
AnsweredRun field test on Saturday: your zone 2 is 5:40–6:10 /km.
- Week 2
Can you hold five even hill repeats?
Not yetFour even, the fifth 9 s slower. The same five again next week.
- Week 3
Can your legs hold six even hill repeats after a strength day?
It workedFive even climbs after a strength day, and a strong last climb on Sunday.
- Week 4
Seven even climbs, a week after a race?
Next weekApprovedAnswered next Sunday.
Five kinds of Sunday
Race Sunday
4 of 5Thursday’s last climb came off after a 4 of 10 morning. You ran the 21K 8 minutes faster than in May.
Next weekHill repeats × 6Recovery first, then seven climbsFlu on Wednesday
2 of 5Everything after Wednesday came off. Nothing to make up.
Next weekLong run, 1 h 45This week again, easy until two good morningsA heavy week at work
3 of 5The two you missed were both before 7:00. Evenings worked.
Next weekFive sessions, two at dawnFour shorter sessions, all after workFirst week, with tests
3 of 3Run field test and strength battery done. Your zones come from them now.
Next weekEasy runs by feelEasy runs in your zone 2Three hard weeks in a row
6 of 6All done, but your mornings slipped from 4 to 3.
Next weekBuild week 7A lighter week: same days, a third less
The same week
- Sessions4 of 5
- Time on your feet4 h 51
- Distance41.6 km
- Elevation gain1,640 m
- Average HRV62 ms
- Trail 21K2:21:07
- What it testedSix even climbs after a strength day.
- How it wentFive even, the sixth off after a short night. The right call.
- What changesA lighter Monday, then seven climbs.
Saturday night to Monday morning
- Sat · night
The team tidies up
CombinedLong runs go better after a carb-heavy dinner - Sun · evening
A notification when it’s ready
PULSOYour week in review is ready - Sun · evening
One slide at a time, at your pace
- Your week
- Sessions
- One call
- The question
- Tidy-up
- Next week
- Mon · morning
Already in your apps
- Your watchStrength · lighter
- Your workout appStrength · lighter
- Your calendarLong run, 1 h 45
Questions about it
What is the week's question?
The one thing the week is built to find out, like an even pace on climbs or a longer long run. It's on the plan before you approve it.
What if the answer is no?
Then next week starts from that answer: the same test again, or a smaller step.
Can I change next week before approving?
Yes. Ask Carlos and he rewrites the part you want changed, then you approve.
Where do the numbers come from?
From your sessions and apps. Carlos writes the words; every number is read from your data.
When does it arrive?
Sunday evening, with a notification that opens straight on it.
Do I need a watch?
No. Your check-ins and what you tell Carlos about your sessions are enough.