2026 Training

Daily training log · synced from Garmin Connect

51.3

VO2 Max

57

Resting HR

76.7kg

Weight

16.1%

Body fat

62.1kg

Muscle

21.9

FFMI

30d avg · withings

Today

8h37m

Sleep

89

Sleep score

1

Activities

1h 43m

Training

14.2km

Distance

1293

Calories

136 activities in 2026

JanFebMarAprMayJunJulAugSepOctNovDecMWF
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Sunday, April 26, 2026

1 activity · 1h 43m · 14.2km · 503m ↑ · 1293 cal

Arouca Trail Running

Trail Run153 bpmZone 3

14.2km

1h 43m

7:19/km

Training load

Fitness 12.1
Fatigue 21.4
Form -9.3
-1001020JanFebMarApr
Productive overreachCTL 12.1 · ATL 21.4 · TSB -9.3 · fitness ↑19%

Carrying manageable fatigue while fitness is building. This is the sweet spot — training is working. Maintain and recover periodically.

Fitness (CTL) = 42d avg · Fatigue (ATL) = 7d avg · Form (TSB) = fitness − fatigue · Based on duration × HR intensity

Trends · last 4 weeks vs previous 4

▲ Improving
↑Weekly volume
2h 38m→2h 52m+9%
↑Weekly elevation
274m→447m+63%
↑Avg session length
33m→49m+48%
↓Avg training HR
143 bpm→138 bpm+3%
▼ Declining
↓Sessions / week
4.8→3.5-26%
↓Running pace
6:15/km→6:50/km-9%
↓Cardiac efficiency
2.60→2.89-11%
◆ Shifting
↑Run
1h 0m/wk→1h 23m/wk+39%
↓Trail Run
36m/wk→25m/wk-29%
↓Walk
22m/wk→0m/wk-100%
— Steady
→Weekly distance
21.7km→21.0km-3%

Mixed signals — some things improving while others slip. Common during training shifts. Focus on the metrics that matter most to your current goal.

HR zone distribution

pyramidal · Z3 30%
W1: Z1 5m · Z2 67m · Z3 42m · Z4 1m · Z5 0m
W2: Z1 10m · Z2 79m · Z3 47m · Z4 31m · Z5 22m
W3: Z1 5m · Z2 73m · Z3 93m · Z4 22m · Z5 18m
W4: Z1 4m · Z2 88m · Z3 69m · Z4 18m · Z5 14m
W5: Z1 9m · Z2 156m · Z3 55m · Z4 6m · Z5 16m
W6: Z1 5m · Z2 62m · Z3 100m · Z4 40m · Z5 18m
W7: Z1 14m · Z2 144m · Z3 46m · Z4 8m · Z5 14m
W8: Z1 14m · Z2 23m · Z3 94m · Z4 38m · Z5 18m
W9: Z1 1m · Z2 58m · Z3 43m · Z4 33m · Z5 21m
W10: Z1 21m · Z2 60m · Z3 20m · Z4 27m · Z5 14m
W11: Z1 12m · Z2 79m · Z3 64m · Z4 22m · Z5 20m
W12: Z1 1m · Z2 9m · Z3 12m · Z4 4m · Z5 11m
W13: Z1 7m · Z2 48m · Z3 24m · Z4 17m · Z5 4m
W14: Z1 0m · Z2 10m · Z3 45m · Z4 30m · Z5 0m
W16: Z1 68m · Z2 68m · Z3 50m · Z4 48m · Z5 2m
W17: Z1 8m · Z2 107m · Z3 76m · Z4 48m · Z5 0m
Z113%+6
Z235%-3
Z330%+3
Z422%+5
Z51%-11

Pyramidal distribution — mostly easy, moderate threshold, some intensity. Classic endurance structure.

Long run progression

peak 15.1km wk 8
W1: 8.2km · 52m · 6:24/km
W2: 9.0km · 1h 2m · 6:57/km
W3: 10.1km · 1h 12m · 7:07/km
W4: 11.3km · 1h 9m · 6:10/km
W5: 12.6km · 1h 23m · 6:36/km
W6: 13.1km · 1h 19m · 6:04/km
W7: 11.2km · 1h 13m · 6:32/km
W8: 15.1km · 1h 31m · 6:02/km
W9: 8.1km · 54m · 6:44/km
W10: 7.0km · 48m · 6:52/km
W11: 11.3km · 1h 7m · 6:02/km
W12: 5.1km · 25m · 5:06/km
W13: 5.5km · 30m · 5:34/km
W14: 8.4km · 48m · 5:48/km
W16: 12.2km · 1h 21m · 6:42/km
W17: 14.2km · 1h 43m · 7:19/km
14.2km7:19/km+17% vs prevlongest run per week

Long run distance building well. Keep the weekly increase under 10-15% to stay injury-free.

Body composition trends

Weight-0.2kg

76.3kg

Body fat+0.7%

14.3%

Muscle mass-0.6kg

62.9kg

Muscle mass trending down while weight is stable. Could signal insufficient protein or not enough resistance training.

Apr 20 – Apr 26W17current
4 sessions-7%
Trail Run 1h 43mRun 1h 41mPool Swim 37m
4h 2m
30.2km634m ↑138 bpm2748 cal
Apr 13 – Apr 19W16
4 sessions
Hike 1h 58mRun 1h 57mTreadmill 24m
4h 19m
22.5km859m ↑127 bpm2335 cal
Apr 6 – Apr 12W15
0 sessions-100%
–
Mar 30 – Apr 5W14
2 sessions-16%
Run 1h 25m
1h 25m
14.6km255m ↑151 bpm1147 cal
Mar 23 – Mar 29W13
4 sessions+178%
Treadmill 1h 12mRun 30m
1h 42m
16.8km39m ↑137 bpm1208 cal
Mar 16 – Mar 22W12
2 sessions-87%
Run 36m
36m
6.3km43m ↑150 bpm491 cal
Mar 9 – Mar 15W11
7 sessions+97%
Run 2h 14mWalk 1h 28mTrail Run 43mTreadmill 24m
4h 50m
35.4km420m ↑134 bpm2786 cal
Mar 2 – Mar 8W10
5 sessions-6%
Trail Run 48mPool Swim 39mRun 36mTreadmill 22m
2h 27m
17.5km340m ↑138 bpm1628 cal
Feb 23 – Mar 1W9
5 sessions-17%
Treadmill 1h 10mTrail Run 54mRun 32m
2h 37m
27.4km293m ↑149 bpm1988 cal
Feb 16 – Feb 22W8
5 sessions-19%
Run 2h 44mRowing 25m
3h 9m
33.5km423m ↑150 bpm2413 cal
Feb 9 – Feb 15W7
6 sessions+3%
Run 1h 48mTreadmill 1h 25mRowing 40m
3h 53m
38.1km92m ↑140 bpm2482 cal
Feb 2 – Feb 8W6
5 sessions-8%
Run 2h 5mTreadmill 56mRowing 45m
3h 47m
40.1km219m ↑151 bpm2727 cal
Jan 26 – Feb 1W5
5 sessions+28%
Treadmill 1h 59mRun 1h 23mRowing 45m
4h 7m
41.2km254m ↑143 bpm2653 cal
Jan 19 – Jan 25W4
5 sessions-8%
Run 2h 2mTreadmill 1h 11m
3h 13m
30.8km103m ↑143 bpm2285 cal
Jan 12 – Jan 18W3
4 sessions+10%
Run 1h 58mTreadmill 1h 33m
3h 31m
30.1km113m ↑148 bpm2365 cal
Jan 5 – Jan 11W2
5 sessions+68%
Treadmill 2h 6mTrail Run 1h 2mRun 3m
3h 12m
26.3km188m ↑138 bpm2162 cal
Dec 29 – Jan 4W1
3 sessions
Treadmill 1h 2mRun 52m
1h 54m
13.5km41m ↑138 bpm1289 cal
Trail Run
Pool Swim
Run
Hike
Treadmill
Walk
Rowing
4wk avg

Activities

136 total

Apr 20 – Apr 26

Arouca Trail Running

Sun Apr 26 · Trail Run · 14.2km · 1h 43mZ3

Strength

Fri Apr 24 · Strength · 48m

Pool Swim

Fri Apr 24 · Pool Swim · 1.1km · 37mZ2

Yoga

Thu Apr 23 · Yoga · 1h 13m

Estarreja Running

Thu Apr 23 · Run · 8.0km · 56mZ2

Zone 3 Run

Wed Apr 22 · Run · 6.9km · 45mZ3

Strength

Tue Apr 21 · Strength · 53m

Strength

Mon Apr 20 · Strength · 1h 9m

Apr 13 – Apr 19

Arouca Hiking

Sun Apr 19 · Hike · 4.6km · 1h 58mZ1

Zone 4 Run

Sun Apr 19 · Run · 12.2km · 1h 21mZ4

Pilates

Sat Apr 18 · Pilates · 55m

Yoga

Thu Apr 16 · Yoga · 1h 12m

Treadmill Running

Thu Apr 16 · Treadmill · 753m · 24mZ2

Strength

Wed Apr 15 · Strength · 31m

Zone 3 Run

Wed Apr 15 · Run · 5.0km · 35mZ3

Apr 6 – Apr 12

Tranquility

Thu Apr 9 · Breathwork · 11m

Mar 30 – Apr 5

Yoga

Sat Apr 4 · Yoga · 1h 5m

Zone 3 Run

Fri Apr 3 · Run · 6.1km · 36mZ3

Strength

Thu Apr 2 · Strength · 1h 20m

Strength

Wed Apr 1 · Strength · 1h 24m

Strength

Tue Mar 31 · Strength · 1h 5m

Zone 3 Run

Mon Mar 30 · Run · 8.4km · 48mZ3

Mar 23 – Mar 29

Treadmill Running

Sun Mar 29 · Treadmill · 5.2km · 27mZ4

São Rock

Sun Mar 29 · Climbing

Yoga

Sat Mar 28 · Yoga · 1h 20m

Treadmill Running

Fri Mar 27 · Treadmill · 3.2km · 23mZ2

Treadmill Running

Fri Mar 27 · Treadmill · 3.0km · 20mZ2

Strength

Thu Mar 26 · Strength · 2h 55m

Zone 3 Run

Mon Mar 23 · Run · 5.5km · 30mZ3

Mar 16 – Mar 22

Strength

Sun Mar 22 · Strength · 33m