Mean bpm · low bpm. A gentle downward drift = improving aerobic fitness.
Aerobic efficiency · easy runs (speed ÷ HR)
Same easy pace, less heart rate over the window — the clearest fitness gain in the data.
04 — Intensity
Zone calibration: the "51% Z3" is a labeling artifact
Time-in-zone as the watch currently reports it:
The "51% Z3" is a label artifact — by purpose you're ~87% easy, and easy runs at 140 bpm = 74% of your 190 max = genuinely easy. Fix: switch to %HR-Reserve zones (max 190, rest 48) and easy drops into Z2.
Recommended zones · %HRR (max 190 / rest 48)
What this reclassifies
Your easy avg 140 → Zone 2 (aerobic).
Steady/long 143–150 → Zone 2–3.
Threshold reps 164–170 → Zone 4.
Hard finishes 176–190 → Zone 5.
Net effect: the true easy-heavy shape of your training becomes visible, and daily "training load" stops over-counting your easy miles as moderate.
05 — Race & taper planner
Customizable: 800 m → marathon and beyond
Drives the taper mileage below.
Set it for a dated calendar.
Equivalent race times · Riegel model
Taper schedule
Fits a personal fade curve through your two marks. Cut volume, keep intensity. 800 m/1500 m are rough — pure speed the model can't fully see.
06 — The workouts
Quality sessions
Your two most recent sessions (7/2, 7/8) carry the highest anaerobic load of the block — consistent with early sharpening toward a race.
Flags
Watch list
Cadence low
164 spm — nudge to 170–175 for economy.
Mid-June dip
43–48 mi weeks + resting HR ↑ ~60; rebounded.
Recovery blind spot
7/120 nights slept; no HRV on 935/245.
Fuel the volume
~133k kcal burned; lean profile — eat enough.
RHR = readiness
Stress↔RHR r=+0.44; a +4–5 bpm drift = fatigue.
Load safe
ACWR , inside 0.8–1.3. One +93% week.
08 — Reference
All tracked metrics
Trend compares the first third of the window to the last third. Sleep-derived rows are shown for completeness but rest on only 7 nights — not reliable.