01
Mission Status
T-minus race
—
2026-11-22 · 08:00 · start line
Plan position
—
5K — current → target
38:00 → 34:00
baseline · no sessions logged
Weeks complete
0/19
adherence —
02
Program Timeline
19 WK · 4 PHASES · v2.0
03
Race Day Data
DOUBLES FORMAT · SHARED WORK| # | Station | Total | Your split | Load |
|---|
8 × 1 km runs between stations, split between partners. Station work shared 50/50 unless noted.
Heart-rate zones · max 180 bpm
04
Performance Tracking
LOCAL DATA · THIS DEVICE
5K time trial — 38:00 baseline → 34:00 target
MIN:SEC vs PLAN WEEK
Week completion — 19 sessions of 7 days
Complete0 / 19
Adherence to date—
Latest 5K—
Gap to target—
05
Program Changelog
VERSION-CONTROLLED PROGRAMMING
v2.0
plan.json
adjusted to athlete preferences — low-carryover movements swapped for race-specific work
−6 / +6 exercises
| Removed | Replaced with | Rationale |
|---|