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 3:30

active this month

4 days46.7 miles moved

running this week

16.0 mi1 run days

lifting this week

1 days12 working sets logged

active this year

202 days1,482 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

Rest

upper body lift

Tue 10/13

done todaynothing yet

The page will update after the next activity syncs.

this week16.0 miles

1 run days toward 46.0 planned miles

next big oneWed 10/14

4 mile run + lower body lift

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 plan46 miles planned

Oct 12 to Oct 18, 2026

1 of 8 workouts logged13%

Completed workouts fill in from Today and HealthFit.

Running and strength plan for Oct 12 to Oct 18, 2026
day	run	lift + other
Mon 10/12	16 mile long run16.0 mi · 151 min · synced automatically	strength training69 min · synced automatically
Tue 10/13today	rest	upper body lift
Wed 10/14	4 mile run	lower body lift
Thu 10/15	5 mile run	nothing planned
Fri 10/16	rest	upper body lift
Sat 10/17	3 mile run	nothing planned
Sun 10/18	18 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.

Mon 10/12done
16 mile long run
- Keep the long run conversational, with heart rate at or below 148 bpm.
- Run in the evening.
- Hard stop at 2:30, even if the distance is not finished — that still counts as the full session.
- Run no faster than 8:30 per mile, even if heart rate would allow it.
- Run 3 miles unless the outside of the left knee stays completely silent through mile 3 on a flat loop that passes home — the rest is earned, not owed.
- Bring cold water.
- Take gels around 30, 75, and 120 minutes.
Tue 10/13today
rest + upper body lift
- Complete upper body lift #1.
Wed 10/14
4 mile run + lower body lift
- Keep the run easy and conversational, with heart rate at or below 140 bpm.
- Run in the evening.
- Complete lower body lift #1 as the main lower session.
- Leave 2 reps in reserve on every set — do not go to failure.
Thu 10/15
5 mile run
- Keep the run easy and conversational, with heart rate at or below 148 bpm.
Fri 10/16
rest + upper body lift
- Complete upper body lift #2.
Sat 10/17
3 mile run
- Keep the run easy and conversational, with heart rate at or below 148 bpm.
Sun 10/18
18 mile long run
- Keep the long run conversational, with heart rate at or below 148 bpm.
- Hard stop at 2:45, even if the distance is not finished — that still counts as the full session.
- Optional, only if everything up to then felt conversational: close the last 4 miles at 8:00 per mile (7.5 mph).
- Run no faster than 8:30 per mile, even if heart rate would allow it.
- Run 14 miles unless the knee has been silent on every run since the Oct 12 test — the rest is earned, not owed.
- Take gels around 30, 75, 120, and 150 minutes.

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 liftOct 12, 2026

upper day

12working sets

72minutes

3lifts in 28 days

latsbiceps long headbiceps short headtriceps lateral headbrachialisrhomboids

this week

1lift days

12working sets

biceps long head · biceps short head · brachialis · lats

how it moves

01Todaylog on my phone
02encryptAES-256-GCM
03coachcombine + learn
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 mileage201.4 miles

recent 8 weeks running history
Period	Total miles	Longest run
Aug 24	33.7	16.0
Aug 31	32.8	9.0
Sep 7	25.6	16.0
Sep 14	27.4	12.0
Sep 21	25.8	20.5
Sep 28	21.5	9.5
Oct 5	18.6	18.6
Oct 12	16.0	16.0

Aug 24 → Oct 12peak week · 42.7 mithrough Oct 12, 2026

long run path

Building toward 26.2.

20.5 miles is the longest run of this build. The goal is to earn each step without rushing the next one.

12miles
14miles
16miles
18miles
20miles
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
22.7 mi
latest long run16.0 mi
pace9:24 /mi
avg heart rate145 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
date	activity	duration	distance	avg heart rate
Oct 12	strength training	69 min	n/a	106 bpm
Oct 12	run	151 min	16.0 mi	145 bpm
Oct 5	run	149 min	18.6 mi	144 bpm
Oct 3	run	50 min	5.0 mi	131 bpm
Oct 1	run	56 min	7.0 mi	145 bpm
Sep 29	run	110 min	9.5 mi	n/a
Sep 27	run	217 min	22.7 mi	139 bpm
Sep 25	run	64 min	5.3 mi	141 bpm
Sep 21	walk	29 min	1.2 mi	96 bpm
Sep 21	walk	20 min	0.8 mi	86 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 →