Weekly recap · Week 9
That was a good week.
A quiet, honest look at the last seven days — what you did, how you recovered, and where to point your energy next.
Strongest week of the block.
33km total · 5 of 7 sessions completed · longest run a personal best. Consistency wins races.
Workouts
5 / 7
+1 vs last week
Distance
33 km
+5 km
Consistency
84%
+9%
Avg RHR
58 bpm
-2 bpm
Daily output
Distance and session type
This week vs last
Direction matters more than numbers
- Distance28 km33 km
- Workouts45
- Sleep avg7.0 h7.4 h
- RHR6058
- Soreness5/104/10
Strongest achievement
The moment of the week
16km long run
No walking breaks. Steady pace start to finish.
Recovery summary
Body & mind check-in
- Good
Sleep
7.4 h avg
- Stable
Resting HR
58 bpm
- On track
Hydration
2.6 L/day
- Bright
Mood
8.1 / 10
Next week focus
One thing matters most
Protect the easy days.
Keep Tuesday and Sunday genuinely easy — conversation pace, no Strava-checking. That's how Saturday's long run gets easier.
- • Long run: 18km at 6:30 /km
- • One race-pace session midweek
- • Two strength sessions, glutes-led
Coach summary
Pattern-based insights from your last 30 days · not medical advice
Consistency has improved significantly in the last 3 weeks.
You hit 6 of 7 sessions for three weeks running. That's the single biggest predictor of a strong marathon.
Recovery levels suggest an easier week may help progression.
Resting HR ticked up 4 bpm and sleep dropped to 6.6h. We've pre-staged a 20% lighter week — easy to accept in one tap.
Your long-run confidence is building steadily.
Three long runs finished without walking breaks. Your perceived effort is dropping for the same pace.
You're ahead of your projected progression pace.
At week 9, you're tracking 4% ahead of the average plan curve. Don't rush — keep banking the easy miles.
Your long-run fuelling is becoming a habit.
You've practised mid-run fuel on 4 of your last 5 long runs. That's the single biggest race-day insurance policy you can build.
Post-run recovery window looks consistent.
You're eating within an hour of finishing most key sessions. That's quietly supporting the adaptation behind every block.
A note from your coach
You're not behind. You're exactly on time.
Marathons aren't won on heroic weeks. They're won on weeks like this one — quietly excellent, repeated many times.