Performance Dashboard

Training Guidance
Using static snapshot — run training_pipeline.py to update with live data
This Week's Prescription
Based on current form score, zone balance, and recovery quality
Key Insights
Auto-generated from your training data patterns
    Training Overview
    Annual Running Volume (km)
    Total km per year — selected period highlighted. The ultramarathon training era begins in 2024.
    Activity Mix
    Activity breakdown for selected period
    Monthly Running Volume (km)
    Month-by-month totals — training blocks, race prep, and recovery gaps visible
    Performance Trends
    Avg Pace (min/km)
    min/km — lower is faster. Each year shows the weighted average pace across all runs.
    HR vs Pace Efficiency
    Running faster at lower HR = real aerobic base gains
    Pace Distribution
    Individual run paces, outliers removed — green=sprint, blue=tempo, grey=easy. Updates with filter selection above.
    Running Biomechanics
    Ground Contact Time (ms)
    Lower = more efficient footstrike. Long-term trend down from 2024 peak — strength adaptation showing.
    Avg Running Power (watts)
    Rising power at improving pace = genuine strength & economy gains
    Vertical Oscillation (cm)
    How much you bounce per stride. 8–9cm is normal. Lower = more forward energy
    Avg Stride Length (m)
    Monthly avg stride length from Jul 2024 — longer strides at improving pace = running economy gains
    Training Structure
    Run Type Distribution — % of Monthly Runs
    Polarized training target: ~80% Easy, ~20% quality (Tempo + Sprint + Long). Current trend shows Easy % well below target — the primary lever for marathon improvement.
    Easy Run % Trend
    Easy runs as % of total monthly runs. Target zone is 75–80% for marathon prep. Dropping below 50% = accumulating Z3 junk miles that blunt aerobic adaptation.
    Aerobic Training Effect
    Garmin's 1–5 score per session — rising TE at improving pace means harder efforts are becoming more sustainable.
    Elevation & Training Frequency
    Monthly Total Ascent (m)
    Total elevation climbed per month.
    Weekly Training Frequency (days/wk)
    Avg active days per week across all activity types.
    Training Load
    Fitness vs Fatigue — CTL / ATL
    CTL = long-term fitness built over 42 days. ATL = short-term fatigue over 7 days. When CTL > ATL you are fresh; when ATL > CTL you are building load.
    Form Score (CTL − ATL)
    Positive = fresh, negative = fatigue. Thresholds: ≥+10 Peak (race-ready), 0–+10 Fresh (taper/recovery), −10–0 Building (normal training load), <−10 Fatigued (risk of overtraining). Post-ultramarathon dip (Nov 2024) is a useful reference point.
    Training Zones
    Pace Zone Distribution — % of Runs per Month
    Z1 very easy >6:30 · Z2 easy 5:45–6:30 · Z3 tempo 5:15–5:45 · Z4 hard 4:40–5:15 · Z5 sprint <4:40.
    Personal Bests
    Race Time Projections — Based on Recent 10km Form
    Using Riegel formula from most recent 10km-ish race effort. Reflects current fitness, not historical best. Longer distances require specific prep.
    Recovery Quality
    Recovery Gap — Pace Differential After Hard Sessions (sec/km)
    How much slower the run after a tempo/sprint session is vs the hard session itself. A shrinking gap = faster recovery = better fitness.
    Wellness Metrics
    Sleep Score
    Monthly avg Garmin sleep score (0–100). Consistent quality sleep is the highest-leverage recovery tool.
    HRV — 7-Day Rolling Average
    Monthly avg of Garmin's 7-day HRV average. Rising trend = improving recovery capacity. Drops often precede performance declines by 1–2 weeks.
    VO₂ Max Trend
    Garmin-estimated VO₂ Max (ml/kg/min) from running activities. Monthly peak value. Upward trend is the primary aerobic fitness marker.
    Training Readiness Score
    Garmin's daily readiness (0–100) combining HRV, sleep, recovery time, and training load. Monthly average shown. Use to guide push vs hold-back days.
    Resting Heart Rate (bpm)
    Monthly avg RHR. Downward trend = improving aerobic fitness. Spikes signal illness, overtraining, or poor sleep before blood markers show it.