Executive Summary
⚡ Build Week — Phase 1 Entry
This was a well-executed recovery week that has set a strong foundation for the first phase of peak building — now just 9 weeks out from race day. C M showed consistency across all planned sessions, maintained excellent aerobic discipline, and is entering the new block feeling fresh, motivated, and injury-free. Overall training load came in at 308 TSS across 5:40 of running, supported by additional strength work, bringing total training time to approximately 7:54. The athlete's self-reported feedback is uniformly positive: good energy, low stress, quality sleep, and zero pain flags. The stage is set to begin loading in earnest.
Weekly Snapshot
Energy
Good
Fatigue
Low
Sleep
Good
Motivation
Good
Stress
None
Injury / Pain
Clear
Completion
Full Week
Training Metrics
Total TSS
308
Run TSS
Run Duration
5:40
hrs:min
Total Duration
7:54
incl. strength
Distance
41.6
km run
Elev. Gain
1035
metres
CTL / Fitness
55
ATL 55 · Form +3
Training Completed
Mon
Recovery / Rest Day + Mobility (0:25)
17 TSS
✓ Done
Tue
Key: Uphill Steady — 6×4min Z3 uphill (0:55 + 0:30)
59 + 17 TSS
✓ Done
Wed
Easy Run — 50min flat, Z1 (0:46)
53 TSS
✓ Done
Thu
Descent Repeats Intro — 5×5min controlled descents (2:03)
44 TSS
✓ Done
Fri
Recovery / Rest Day
—
✓ Rest
Sat
Easy Run — 7.2km, Z1 (0:49)
51 TSS
✓ Done
Sun
Long Run + Vest — 12.3km trail, Z1–Z2 (3:03)
74 TSS
✓ Done
Athlete Feedback
- Feeling good overall — the recovery week did its job and the athlete is feeling refreshed heading into the new block.
- Off days felt positive and productive — good sign that recovery protocols are being respected.
- No soreness, no pain, no injury flags. Full health status going into Phase 1 peak loading.
- Energy, sleep, motivation, and stress all self-reported in the green. No concerns raised by the athlete.
Coach Notes
— PROFESSIONAL COACHING ASSESSMENT —
- We are 9 weeks out from race day — this is the point where preparation becomes decisive. The recovery week has served its purpose well and C M enters Phase 1 of peak building in excellent shape.
- Last week delivered 6+ hours of quality running with an additional ~2 hours of strength work — a well-rounded recovery block that maintained aerobic stimulus without accumulating unnecessary fatigue.
- CTL sits at 55 with ATL matching at 55 and form at +3 — a near-perfect freshness window from which to begin loading. The performance management chart confirms steady, controlled fitness accumulation over the past 90 days.
- Tuesday's uphill steady session and Sunday's long run with vest are exactly the type of stimulus we need heading into this phase — specificity is increasing at the right time.
- Thursday's descent repeats intro was an important first exposure to race-specific downhill mechanics. This will be developed further over the coming weeks.
- Hydration, sleep, and nutrition discipline will now become increasingly important as weekly load increases. These are non-negotiables during the loading phase.
Key Wins
- Full week completed — zero missed sessions
- Long run executed with vest — race-specific prep on track
- Descent repeats introduced successfully
- Uphill steady quality session executed well
- All easy days kept genuinely easy (Z1)
- Excellent recovery week entering a new build block in full health
Areas to Monitor
- Fatigue will increase over the next 3–4 weeks — monitor weekly and communicate early
- Descent mechanics to be reinforced — cadence and lean on steeper terrain
- Fuelling during long efforts needs to remain dialled — 40–60g CHO/hr minimum
- Zone discipline on easy days — must not drift grey zone as load increases
Training Data & Progress Visuals
Performance Management Chart — Last 90 Days
Training Calendar — Week Apr 20–26 (Completed)
Upcoming Week — Apr 27 – May 3 (Planned)
Focus for Next Week — Apr 27 – May 3
Coach's Message