Week 01 Nov – 07 Nov 2026
Sunday to Saturday · complete · Whoop + Strava + Garmin · data synced 2026-11-11T21:19
Plan scorecard
| Target | Done / goal | Detail | |
|---|---|---|---|
| Strength sessions | 2 / 3 | short | 11-02, 11-04 |
| Zone 2 runs (≥50 min) | 2 / 2–3 | on plan | 11-02 90′, 11-04 91′ |
| Norwegian 4×4 / VO2 session | 1 / 1 | on plan | 11-03 Norwegian 4:4 |
| Days ≥12,500 steps | 7 / 7 | on plan | avg 16475 / day |
Training
328 mintraining time (no walks)+154 min vs prev week
28.0 kmkm run+16.9 km vs prev week
6sessions + 0 walks
10.1 kmlongest run
| Day | Session | Sport | Time | Distance | Avg HR |
|---|---|---|---|---|---|
| Mon 02 | Zone 2 | Run | 90 min | 10.1 km | 136 |
| Mon 02 | Weight Training | WeightTraining | 28 min | 133 | |
| Tue 03 | Norwegian 4:4 | Run | 38 min | 5.8 km | 154 |
| Tue 03 | Run | Run | 20 min | 2.1 km | 137 |
| Wed 04 | Weight Training | WeightTraining | 61 min | 136 | |
| Wed 04 | Zone 2 | Run | 91 min | 10.0 km | 135 |
HR-zone minutes (Whoop workouts, no walks): no zone data
Recovery & sleep
65%recovery+7% vs prev week
150 msHRV+14 ms vs prev week
51 bpmresting HR-2 bpm vs prev week
7.6 hsleepno change
82%sleep performance-4% vs prev week
11.6avg day strain+0.6 vs prev week
Best morning: Sun 01 (85%). Toughest: Fri 06 (28%).
Readiness on the latest day (2026-11-11): 73/100, Moderate: steady run, strength or padel.
Movement & body
16475avg steps / day+1635 vs prev week
84.2 kgweight (Whoop profile)-1.0 kg vs prev week
Fitness · Assisted by Claude
45.6VO2max (blend, range 37.8–51.0)
33.3running VDOT
No, ready in ~5 weeks (race-ready 2:09:32)half marathon tomorrow?
No, ready in ~13 weeks (race-ready 4:35:33)marathon tomorrow?
What went well
- Zone 2 runs (≥50 min): 2/2–3 ✓
- Norwegian 4×4 / VO2 session: 1/1 ✓
- Days ≥12,500 steps: 7/7 ✓
- Sleep averaged 7.6 h.
Focus next week
- Strength sessions: 2/3, prioritise it
- Recovery 65% averaged 5 points below your 28-day norm.
- 3 night(s) under 7 h (11-02, 11-06, 11-07).
- Run volume jumped 28 km vs 11 km last week (>30%): hold the long run steady next week.
- Half-marathon build: longest run 11.0 km, need 16 km; add ~1.5 km to the long run.
Deltas compare with the previous Sunday–Saturday week; the 28-day norm is used for flags. Estimates, not lab tests. Generated 2026-11-11 21:05 by scripts/weekly_report.py.