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rohan singh
fitness logsynced recentlycurrent goal: richmond

running, lifting, and whatever gets me moving.

Training for
my first marathon.

Right now I'm training for Richmond. After that, I still want to run, lift, play pickup, and say yes when friends want to do something active. This page is where I keep track of all of it.

current goalRichmond Marathon
race dayNov 14, 2026
time goalsub 3:45

active this month

25 days161.3 miles moved

running this week

17.7 mi3 run days

lifting this week

1 days10 working sets logged

active this year

177 days1,444 activities tracked overall

01 / today

What today looks like.

The quick answer for when I just need to know what I’m doing today.

on the plan

8 mile run

  • upper body lift
  • circuit

Fri 8/28

done todaynothing yet

The page will update after the next activity syncs.

this week17.7 miles

3 run days toward 39.0 planned miles

next big oneSun 8/30

12 mile long run

02 / this week

The whole week, right here.

I keep forgetting the plan once I'm already at the gym, so the coach bot's latest week lives here too.

this week's plan39 miles planned

Aug 24 to Aug 30, 2026

5 of 15 workouts logged33%
Completed workouts fill in from Today and HealthFit.
Running and strength plan for Aug 24 to Aug 30, 2026
dayrunlift + other
  • 4 mile run4.0 mi · 35 min · synced automatically
  • upper body lift48 min · synced automatically
  • walk61 min · synced automatically
  • ride30 min · synced automatically
  • 7 mile run7.6 mi · 66 min · synced automatically
  • circuit
  • 0 mile run
  • circuit
  • walk or golf189 min · synced automatically
  • swim53 min · synced automatically
key day
  • 8 mile run6.1 mi · 54 min · synced automatically
  • lower body lift
today
  • 8 mile run
  • upper body lift
  • circuit
  • 0 mile run
  • circuit
key day
  • 12 mile long run
nothing planned
need the instructions?expanded viewpace, lifts, fuel, and reminders
full week

The useful details are here when I need them. The main plan stays clean.

  1. done
    4 mile run + upper body lift
    • Keep this recovery run very easy, with heart rate at or below 140 bpm.
    • Target 9:20 to 10:20 per mile (5.8 to 6.4 mph).
    • Do relaxed strides: flat, around 20 seconds each, with full walk recovery.
    • Complete upper body lift #1.
  2. 7 mile run + circuit
    • Keep the run easy and conversational, with heart rate at or below 148 bpm.
    • Target 8:55 to 9:30 per mile (6.3 to 6.7 mph).
    • Do 6 x 20 second relaxed strides, with full walk recovery.
    • Circuit: single-leg calf raises, balance, tibialis raises, banded side-steps, single-leg RDLs, and short-foot work.
  3. 0 mile run + circuit + walk or golf
    • This is a hard session, not an easy run, so follow the workout as written.
    • Circuit: single-leg calf raises, balance, tibialis raises, banded side-steps, single-leg RDLs, and short-foot work.
  4. 8 mile run + lower body lift
    • This is a hard session, not an easy run, so follow the workout as written.
    • Target 8:55 to 9:45 per mile (6.2 to 6.7 mph).
    • Run on the treadmill.
    • Warm up 2 miles easy.
    • Complete lower body lift #1 as the main lower session.
  5. today
    8 mile run + upper body lift + circuit
    • Keep the run easy and conversational, with heart rate at or below 145 bpm.
    • Target 8:45 to 9:20 per mile (6.4 to 6.9 mph).
    • Do 6 x 20 second relaxed strides, with full walk recovery.
    • Complete upper body lift #2.
    • Circuit: single-leg calf raises, balance, tibialis raises, banded side-steps, single-leg RDLs, and short-foot work.
  6. 0 mile run + circuit
    • Keep the run easy and conversational.
    • Circuit: single-leg calf raises, balance, tibialis raises, banded side-steps, single-leg RDLs, and short-foot work.
  7. 12 mile long run
    • This is a hard session, not an easy run, so follow the workout as written.
    • Target 9:00 to 9:45 per mile (6.2 to 6.7 mph).

03 / strength

The work behind the runs.

I log the actual sets in a phone app I built. The private detail is encrypted before it leaves my phone. This page only gets the parts worth sharing.

latest liftAug 24, 2026

upper day

10working sets
47minutes
11lifts in 28 days
biceps long headbiceps short headlatsrhomboidsbrachialismiddle chest
this week
1lift days
10working sets

biceps long head · biceps short head · brachialis · lats

how it moves
  1. 01Todaylog on my phone
  2. 02encryptAES-256-GCM
  3. 03coachcombine + learn
  4. 04siteshare the safe bits

04 / the build

Training for Richmond.

Running gets the most detail right now because that's what I'm training for. Use the tabs to look back at older miles.

recent 8 weeks mileage254.0 miles
Chart range
0204060Week of Jul 6: 28.1 miles across 5 run daysJul 6Week of Jul 13: 31.9 miles across 5 run daysJul 13Week of Jul 20: 37.3 miles across 5 run daysJul 20Week of Jul 27: 20.5 miles across 5 run daysJul 27Week of Aug 3: 34.9 miles across 5 run daysAug 3Week of Aug 10: 40.9 miles across 6 run daysAug 10Week of Aug 17: 42.7 miles across 6 run daysAug 17Week of Aug 24: 17.7 miles across 3 run daysAug 2410.7 mile longest run12.5 mile longest run14.3 mile longest run5.0 mile longest run13.1 mile longest run14.0 mile longest run15.0 mile longest run7.6 mile longest run
recent 8 weeks running history
PeriodTotal milesLongest run
Jul 628.110.7
Jul 1331.912.5
Jul 2037.314.3
Jul 2720.55.0
Aug 334.913.1
Aug 1040.914.0
Aug 1742.715.0
Aug 2417.77.6
Jul 6 → Aug 24peak week · 42.7 mithrough Aug 27, 2026

long run path

Building toward 26.2.

15.0 miles is the longest run of this build. The goal is to earn each step without rushing the next one.
  1. 12miles
  2. 14miles
  3. 16miles
  4. 18miles
  5. 20miles
  6. 26.2race day

05 / benchmarks

What the clock says.

Every training pace is keyed to these, not to a guess. A real timed effort beats anything a model infers, so they get measured rather than estimated.

  • half marathonsolo effort
    1:59:07
    pace9:05 /mi
    effortsubmaximal
    dateAug 9, 2026
  • 5Ktime trial
    21:04
    pace6:47 /mi
    effortmaximal
    dateJul 29, 2026
  • half marathonsolo effort
    2:00:04
    pace9:08 /mi
    effortsubmaximal
    dateApr 26, 2026
  • longest runthis build
    15.0 mi
    latest long run15.0 mi
    pace8:58 /mi
    avg heart rate141 bpm

06 / recent activity

What I've been doing.

Running is the focus right now, but it's not the whole picture. Lifts, walks, rides, and sports all count.

Ten most recent fitness activities
dateactivitydurationdistanceavg heart rate
Aug 27run17 min1.7 mi121 bpm
Aug 27run37 min4.3 mi141 bpm
Aug 26golf189 min8.1 mi111 bpm
Aug 26swim53 min0.2 mi99 bpm
Aug 25run66 min7.6 mi142 bpm
Aug 24strength training48 minn/a 91 bpm
Aug 24run35 min4.0 mi147 bpm
Aug 24walk61 min2.9 mi116 bpm
Aug 24ride30 minn/a 109 bpm
Aug 23golf59 min0.7 mi95 bpm

07 / try it yourself

Want to try the coach yourself?

This page runs on the same setup I use for my own training. I made a public version so anyone can use it without getting any of my personal data. Tell it what you're training for, your goals, and the shoes you run in. It'll build your first week and start coaching from there.

get the template on GitHub →