Running dashboard

28 days to Melbourne Marathon · data to 13 Sep 2026

146 bpm at 5:30/km

Every easy run's heart rate, corrected to a common pace using your own 15 bpm per min/km relationship. Lower is fitter. Right now it's drifting up, against a best of 142.

km last 7 days

186

km last 28 days

longest run, 28d

VO₂max estimate

5:20

avg pace, 28d

307

runs on record

Weekly volume

Last 26 weeks. The dashed line is the biggest week in this window — useful mostly for spotting the jumps that follow a layoff.

Cadence against pace

Each dot is a run. Red is the last four months, grey is everything before. The dashed line marks the 175 spm target; the vertical guide is 5:15/km. Red dots sitting above the grey cloud at the same pace means the change is holding.

Ground contact time

Monthly average on easy runs, in milliseconds. Shorter contact generally means you're landing closer to underneath yourself rather than reaching out in front.

Recent runs

Date	km	Pace	HR	Cadence
Sun 13 Sep	31.0	4:57	162	171
Sat 12 Sep	10.5	6:02	138	165
Thu 10 Sep	10.2	5:09	148	174
Mon 07 Sep	9.0	6:09	133	169
Sun 06 Sep	28.0	5:18	153	169
Sat 05 Sep	5.1	7:16	125	157
Thu 03 Sep	9.5	4:58	148	175
Wed 02 Sep	6.0	5:58	137	170
Mon 31 Aug	9.1	5:13	144	167
Sun 30 Aug	21.2	4:46	164	174
Sat 29 Aug	5.1	5:51	149	163
Thu 27 Aug	10.0	4:49	163	167

Built from activities.csv on 13 Sep 2026. Adjusted HR uses easy runs only (4:36–7:12/km, 4 km or longer) and needs three runs in a month before that month is plotted.
Refresh with python3 sync.py then python3 build.py.