Arnabbiswas – Training Dashboard

🗓️ Season Plan — Phase 1: Aggressive Recalibration & Foundation

This 16-week season emphasizes urgent discipline in weight management, strict Zone 2 running, and robust recovery habits. Phase 1 focuses on aggressive recalibration to hit a 160 lbs target by October 28th, establishing consistent Zone 2 volume, and improving sleep, stress, and hydration. Phase 2 aims for sustainable growth, maintaining weight, and progressively increasing disciplined aerobic and strength training, with continued vigilance on recovery.

Weight Loss Target — Achieve 160 lbs (72.57 kg) by October 28, 2026, with a maximum loss rate of 0.5 kg (1 lb) per week.
Aerobic Development — Establish strict and consistent Zone 2 running (142-158 bpm) in all aerobic sessions.
Recovery & Well-being — Improve sleep quality, implement stress management, and follow a consistent, tracked hydration protocol daily.

⚡ Next Workout — Zone 2 Run-Walk

📏

Distance

4.0-4.5 km

2.49-2.80 mi

⏱️

Duration

45 min

🏃

Pace

HR-driven (variable)

❤️

HR Zone

Zone 2 (142–158 bpm)

📋 Workout Steps

Warm-up — 10 min: Easy walk, focusing on gentle movement and deep breathing.

Main Set — 30 min: Run-Walk Intervals: 3 min Run (strictly Zone 2, very easy pace) / 2 min Walk. IMPORTANT: If your heart rate exceeds 158 bpm during the run interval, immediately switch to walking until it drops back into Zone 2, then resume running at an even slower pace.

Cooldown — 5 min: Easy walk, focusing on bringing heart rate down and light stretching.

🧠 Why This Prescription?

This workout is carefully designed to align with your feedback and physiological state. Your request to 'adjust run workouts with run-walk intervals to keep heart rate in Zone 2' is directly addressed by the structured run-walk intervals with explicit HR guidance. The 'strict Zone 2 adherence' is paramount, as indicated by the Activity expert's analysis of your tendency to exceed Zone 2. While your last night's HRV is good, the Physiology expert noted variable sleep quality and high daily stress, so a moderate 45-minute Zone 2 session provides a beneficial training stimulus without adding excessive stress. The Metrics expert's report of recent high acute load and accumulated fatigue (though TSB recovered) further supports a carefully managed, recovery-aware load today. This approach directly supports your weight loss target by emphasizing efficient fat-burning and preventing overtraining that could hinder recovery and metabolic function.

🩺 Garmin Recovery Check

😴 Sleep Variable (5.92-8.99h) / High Restlessness

💓 HRV 42.0 ms

🫀 RHR 57-58 bpm (elevated)

🧘 Stress 99 (High)

⚖️ Weight 80.20 kg

Overall Readiness Moderate Recovery

Despite good recent HRV and a recovered TSB, your variable sleep and high daily stress, coupled with a tendency to exceed Zone 2, necessitate a moderate, strictly Zone 2 run-walk session today. This carefully managed load supports recovery and your urgent weight loss goal while building foundational aerobic capacity.

🔮 7-Day Provisional Forecast

Provisional — Will dynamically recalculate tomorrow based on your body's recovery.

Day	Focus	Workout
Tue Aug 25	Rest/Active Recovery	Easy 30-minute walk or light stretching and mobility work. Prioritize hydration.
Wed Aug 26	Strength Training (Foundational)	Full body strength workout (e.g., bodyweight or light weights). Focus on proper form.
Thu Aug 27	Zone 2 Aerobic Run	45-50 minutes Zone 2 run with run-walk intervals, strictly adhering to 142-158 bpm.
Fri Aug 28	Rest/Active Recovery	Easy 30-minute walk, foam rolling, and stress management practices.
Sat Aug 29	Zone 2 Aerobic Run	50-60 minutes Zone 2 run with run-walk intervals, emphasizing sustained Z2 compliance.
Sun Aug 30	Strength Training (Foundational)	Full body strength workout, focusing on progressive overload where appropriate and safe.
Mon Aug 31	Rest/Active Recovery	Rest day or very light activity based on recovery metrics.

🏅 Run Retro & Analysis

📈 Season Progression

You are currently at the start of Phase 1, the 'Aggressive Recalibration & Foundation' phase. Progress towards your 160 lbs weight target is significantly behind, with a current deficit of 7.4 lbs. Additionally, consistent adherence to the strict Zone 2 heart rate range (142-158 bpm) has been a challenge in recent sessions, as highlighted by multiple HR overshoots. This initial phase is critical to address these key areas through urgent discipline in nutrition and meticulous pacing during aerobic activities.

⚖️ Weight Loss Accountability Partner

Start176.8 lbs (80.20 kg)

Target160 lbs (72.57 kg)

Current176.8 lbs (80.20 kg)

Status 🚨 BEHIND by 7.4 lbs

Your current weight of 176.8 lbs is 7.4 lbs behind your target of 160 lbs for October 28th. Achieving this target is IMPERATIVE and requires URGENT & STRICT ADHERENCE to a caloric deficit, limiting processed carbohydrates, and reviewing calorie compliance. You must aim for a maximum loss rate of 1 lb (0.5 kg) per week to preserve lean muscle mass. This is a non-negotiable focus for Phase 1.

🏃 Recent Run Analysis (Last 15 Runs — Newest First)

2026-08-22 North Brunswick - WOTD: Z2 Aerobic Walk-Run with C

📏 9.12 km (5.67 mi) ⏱ 76:00 ❤️ 146 bpm avg

Lap	Distance	Time	Pace	Avg HR	Review
1.	0.47 km (0.29 mi)	5:00	10:38/km (17:08/mi)	107 bpm	✅ Good Warmup
2.	0.66 km (0.41 mi)	5:00	7:34/km (12:10/mi)	139 bpm	⬇️ HR Drift: Below Zone 2
3.	0.19 km (0.12 mi)	2:00	10:32/km (16:58/mi)	130 bpm	✅ Good Recovery
4.	0.66 km (0.41 mi)	5:00	7:34/km (12:10/mi)	144 bpm	✅ Good Zone 2
5.	0.19 km (0.12 mi)	2:00	10:32/km (16:58/mi)	131 bpm	✅ Good Recovery
6.	0.64 km (0.40 mi)	5:00	7:49/km (12:35/mi)	146 bpm	✅ Good Zone 2
7.	0.19 km (0.12 mi)	2:00	10:32/km (16:58/mi)	133 bpm	✅ Good Recovery
8.	0.63 km (0.39 mi)	5:00	7:56/km (12:47/mi)	148 bpm	✅ Good Zone 2
9.	0.19 km (0.12 mi)	2:00	10:32/km (16:58/mi)	138 bpm	✅ Good Recovery
10.	0.64 km (0.40 mi)	5:00	7:49/km (12:35/mi)	152 bpm	✅ Good Zone 2
11.	0.20 km (0.12 mi)	2:00	10:00/km (16:09/mi)	139 bpm	✅ Good Recovery
12.	0.64 km (0.40 mi)	5:00	7:49/km (12:35/mi)	152 bpm	✅ Good Zone 2
13.	0.19 km (0.12 mi)	2:00	10:32/km (16:58/mi)	143 bpm	✅ Good Recovery
14.	0.66 km (0.41 mi)	5:00	7:34/km (12:10/mi)	155 bpm	✅ Good Zone 2
15.	0.19 km (0.12 mi)	2:00	10:32/km (16:58/mi)	145 bpm	✅ Good Recovery
16.	0.68 km (0.42 mi)	5:00	7:21/km (11:50/mi)	158 bpm	✅ Good Zone 2
17.	0.19 km (0.12 mi)	2:00	10:32/km (16:58/mi)	149 bpm	✅ Good Recovery
18.	0.71 km (0.44 mi)	5:00	7:02/km (11:20/mi)	164 bpm	⚠️ HR Spike: Exceeded Zone 2
19.	0.19 km (0.12 mi)	2:00	10:32/km (16:58/mi)	151 bpm	✅ Good Recovery
20.	0.76 km (0.47 mi)	5:00	6:35/km (10:36/mi)	168 bpm	⚠️ HR Spike: Exceeded Zone 2
21.	0.18 km (0.11 mi)	2:00	11:07/km (17:53/mi)	156 bpm	✅ Good Recovery
22.	0.07 km (0.04 mi)	0:59	14:00/km (22:32/mi)	136 bpm	✅ Good Cooldown

2026-08-20 North Brunswick - WOTD: Z2 Aerobic Walk-Run

📏 5.23 km (3.25 mi) ⏱ 45:00 ❤️ 136 bpm avg

Lap	Distance	Time	Pace	Avg HR	Review
1.	0.47 km (0.29 mi)	5:00	10:38/km (17:08/mi)	106 bpm	✅ Good Warmup
2.	0.61 km (0.38 mi)	5:00	8:11/km (13:10/mi)	134 bpm	⬇️ HR Drift: Below Zone 2
3.	0.19 km (0.12 mi)	2:00	10:32/km (16:58/mi)	120 bpm	✅ Good Recovery
4.	0.64 km (0.40 mi)	5:00	7:49/km (12:35/mi)	143 bpm	✅ Good Zone 2
5.	0.19 km (0.12 mi)	2:00	10:32/km (16:58/mi)	126 bpm	✅ Good Recovery
6.	0.65 km (0.40 mi)	5:00	7:41/km (12:22/mi)	144 bpm	✅ Good Zone 2
7.	0.19 km (0.12 mi)	2:00	10:32/km (16:58/mi)	128 bpm	✅ Good Recovery
8.	0.65 km (0.40 mi)	5:00	7:41/km (12:22/mi)	145 bpm	✅ Good Zone 2
9.	0.19 km (0.12 mi)	2:00	10:32/km (16:58/mi)	131 bpm	✅ Good Recovery
10.	0.63 km (0.39 mi)	5:00	7:56/km (12:47/mi)	147 bpm	✅ Good Zone 2
11.	0.19 km (0.12 mi)	2:00	10:32/km (16:58/mi)	131 bpm	✅ Good Recovery
12.	0.63 km (0.39 mi)	5:00	7:56/km (12:47/mi)	147 bpm	✅ Good Zone 2
13.	0.00 km (0.00 mi)	0:01	0:00/km (0:00/mi)	151 bpm	✅ Good Recovery

2026-08-19 North Brunswick - WOTD: Z2 Aerobic Run-Walk with C

📏 6.61 km (4.11 mi) ⏱ 53:00 ❤️ 150 bpm avg

Lap	Distance	Time	Pace	Avg HR	Review
1.	0.49 km (0.30 mi)	5:00	10:12/km (16:25/mi)	113 bpm	✅ Good Warmup
2.	0.66 km (0.41 mi)	5:00	7:34/km (12:10/mi)	143 bpm	✅ Good Zone 2
3.	0.10 km (0.06 mi)	1:00	10:00/km (16:09/mi)	140 bpm	⬇️ HR Drift: Below Zone 2
4.	0.68 km (0.42 mi)	5:00	7:21/km (11:50/mi)	151 bpm	✅ Good Zone 2
5.	0.10 km (0.06 mi)	1:00	10:00/km (16:09/mi)	144 bpm	✅ Good Recovery
6.	0.65 km (0.40 mi)	5:00	7:41/km (12:22/mi)	150 bpm	✅ Good Zone 2
7.	0.09 km (0.06 mi)	1:00	11:07/km (17:53/mi)	143 bpm	✅ Good Recovery
8.	0.65 km (0.40 mi)	5:00	7:41/km (12:22/mi)	150 bpm	✅ Good Zone 2
9.	0.09 km (0.06 mi)	1:00	11:07/km (17:53/mi)	147 bpm	✅ Good Recovery
10.	0.68 km (0.42 mi)	5:00	7:21/km (11:50/mi)	156 bpm	✅ Good Zone 2
11.	0.09 km (0.06 mi)	1:00	11:07/km (17:53/mi)	153 bpm	✅ Good Recovery
12.	0.68 km (0.42 mi)	5:00	7:21/km (11:50/mi)	160 bpm	⚠️ HR Spike: Exceeded Zone 2
13.	0.09 km (0.06 mi)	1:00	11:07/km (17:53/mi)	154 bpm	✅ Good Recovery
14.	0.69 km (0.43 mi)	5:00	7:14/km (11:39/mi)	162 bpm	⚠️ HR Spike: Exceeded Zone 2
15.	0.09 km (0.06 mi)	1:00	11:07/km (17:53/mi)	159 bpm	⚠️ HR Spike: Exceeded Zone 2
16.	0.72 km (0.45 mi)	5:00	6:56/km (11:10/mi)	167 bpm	⚠️ HR Spike: Exceeded Zone 2
17.	0.06 km (0.04 mi)	1:00	16:40/km (26:48/mi)	163 bpm	⚠️ HR Spike: Exceeded Zone 2
18.	0.00 km (0.00 mi)	0:00	0:00/km (0:00/mi)	155 bpm	✅ Good Cooldown

2026-08-17 North Brunswick - WOTD: Z2 Aerobic Build & Cadence

📏 6.46 km (4.01 mi) ⏱ 55:00 ❤️ 141 bpm avg

Lap	Distance	Time	Pace	Avg HR	Review
1.	0.48 km (0.30 mi)	5:00	10:25/km (16:47/mi)	111 bpm	✅ Good Warmup
2.	0.48 km (0.30 mi)	4:00	8:20/km (13:25/mi)	137 bpm	⬇️ HR Drift: Below Zone 2
3.	0.10 km (0.06 mi)	1:00	10:00/km (16:09/mi)	130 bpm	✅ Good Recovery
4.	0.50 km (0.31 mi)	4:00	8:00/km (12:53/mi)	141 bpm	⬇️ HR Drift: Below Zone 2
5.	0.09 km (0.06 mi)	1:00	11:07/km (17:53/mi)	131 bpm	✅ Good Recovery
6.	0.50 km (0.31 mi)	4:00	8:00/km (12:53/mi)	141 bpm	⬇️ HR Drift: Below Zone 2
7.	0.09 km (0.06 mi)	1:00	11:07/km (17:53/mi)	131 bpm	✅ Good Recovery
8.	0.51 km (0.32 mi)	4:00	7:50/km (12:37/mi)	143 bpm	✅ Good Zone 2
9.	0.10 km (0.06 mi)	1:00	10:00/km (16:09/mi)	138 bpm	✅ Good Recovery
10.	0.49 km (0.30 mi)	4:00	8:10/km (13:09/mi)	145 bpm	✅ Good Zone 2
11.	0.10 km (0.06 mi)	1:00	10:00/km (16:09/mi)	133 bpm	✅ Good Recovery
12.	0.52 km (0.32 mi)	4:00	7:42/km (12:23/mi)	147 bpm	✅ Good Zone 2
13.	0.10 km (0.06 mi)	1:00	10:00/km (16:09/mi)	142 bpm	✅ Good Recovery
14.	0.51 km (0.32 mi)	4:00	7:50/km (12:37/mi)	148 bpm	✅ Good Zone 2
15.	0.09 km (0.06 mi)	1:00	11:07/km (17:53/mi)	141 bpm	⬇️ HR Drift: Below Zone 2
16.	0.51 km (0.32 mi)	4:00	7:50/km (12:37/mi)	148 bpm	✅ Good Zone 2
17.	0.09 km (0.06 mi)	1:00	11:07/km (17:53/mi)	143 bpm	✅ Good Recovery
18.	0.51 km (0.32 mi)	4:00	7:50/km (12:37/mi)	150 bpm	✅ Good Zone 2
19.	0.09 km (0.06 mi)	1:00	11:07/km (17:53/mi)	141 bpm	⬇️ HR Drift: Below Zone 2
20.	0.52 km (0.32 mi)	4:00	7:42/km (12:23/mi)	153 bpm	✅ Good Zone 2
21.	0.07 km (0.04 mi)	1:00	14:17/km (22:58/mi)	144 bpm	✅ Good Recovery
22.	0.00 km (0.00 mi)	0:00	0:00/km (0:00/mi)	139 bpm	✅ Good Cooldown

2026-08-15 North Brunswick - WOTD: Z2 Aerobic Builder - Walk-

📏 9.75 km (6.06 mi) ⏱ 86:00 ❤️ 146 bpm avg

Lap	Distance	Time	Pace	Avg HR	Review
1.	0.49 km (0.30 mi)	5:00	10:12/km (16:25/mi)	106 bpm	✅ Good Warmup
2.	0.49 km (0.30 mi)	4:00	8:10/km (13:09/mi)	140 bpm	⬇️ HR Drift: Below Zone 2
3.	0.09 km (0.06 mi)	1:00	11:07/km (17:53/mi)	135 bpm	✅ Good Recovery
4.	0.49 km (0.30 mi)	4:00	8:10/km (13:09/mi)	145 bpm	✅ Good Zone 2
5.	0.09 km (0.06 mi)	1:00	11:07/km (17:53/mi)	141 bpm	⬇️ HR Drift: Below Zone 2
6.	0.52 km (0.32 mi)	4:00	7:42/km (12:23/mi)	149 bpm	✅ Good Zone 2
7.	0.09 km (0.06 mi)	1:00	11:07/km (17:53/mi)	146 bpm	✅ Good Recovery
8.	0.51 km (0.32 mi)	4:00	7:50/km (12:37/mi)	149 bpm	✅ Good Zone 2
9.	0.10 km (0.06 mi)	1:00	10:00/km (16:09/mi)	145 bpm	✅ Good Recovery
10.	0.46 km (0.29 mi)	4:00	8:42/km (14:00/mi)	150 bpm	✅ Good Zone 2
11.	0.09 km (0.06 mi)	1:00	11:07/km (17:53/mi)	106 bpm	✅ Good Recovery
12.	0.49 km (0.30 mi)	4:00	8:10/km (13:09/mi)	144 bpm	✅ Good Zone 2
13.	0.08 km (0.05 mi)	1:00	12:30/km (20:07/mi)	138 bpm	⬇️ HR Drift: Below Zone 2
14.	0.50 km (0.31 mi)	4:00	8:00/km (12:53/mi)	150 bpm	✅ Good Zone 2
15.	0.09 km (0.06 mi)	1:00	11:07/km (17:53/mi)	146 bpm	✅ Good Recovery
16.	0.47 km (0.29 mi)	4:00	8:32/km (13:44/mi)	152 bpm	✅ Good Zone 2
17.	0.09 km (0.06 mi)	1:00	11:07/km (17:53/mi)	148 bpm	✅ Good Recovery
18.	0.45 km (0.28 mi)	4:00	8:53/km (14:18/mi)	150 bpm	✅ Good Zone 2
19.	0.09 km (0.06 mi)	1:00	11:07/km (17:53/mi)	143 bpm	✅ Good Recovery
20.	0.46 km (0.29 mi)	4:00	8:42/km (14:00/mi)	152 bpm	✅ Good Zone 2
21.	0.09 km (0.06 mi)	1:00	11:07/km (17:53/mi)	148 bpm	✅ Good Recovery
22.	0.44 km (0.27 mi)	4:00	9:05/km (14:38/mi)	150 bpm	✅ Good Zone 2
23.	0.08 km (0.05 mi)	1:00	12:30/km (20:07/mi)	151 bpm	✅ Good Recovery
24.	0.45 km (0.28 mi)	4:00	8:53/km (14:18/mi)	153 bpm	✅ Good Zone 2
25.	0.09 km (0.06 mi)	1:00	11:07/km (17:53/mi)	150 bpm	✅ Good Recovery
26.	0.45 km (0.28 mi)	4:00	8:53/km (14:18/mi)	153 bpm	✅ Good Zone 2
27.	0.08 km (0.05 mi)	1:00	12:30/km (20:07/mi)	122 bpm	✅ Good Recovery
28.	0.52 km (0.32 mi)	4:00	7:42/km (12:23/mi)	150 bpm	✅ Good Zone 2
29.	0.09 km (0.06 mi)	1:00	11:07/km (17:53/mi)	148 bpm	✅ Good Recovery
30.	0.54 km (0.34 mi)	4:00	7:24/km (11:54/mi)	158 bpm	✅ Good Zone 2
31.	0.09 km (0.06 mi)	1:00	11:07/km (17:53/mi)	153 bpm	✅ Good Recovery
32.	0.53 km (0.33 mi)	4:00	7:33/km (12:09/mi)	160 bpm	⚠️ HR Spike: Exceeded Zone 2
33.	0.09 km (0.06 mi)	1:00	11:07/km (17:53/mi)	157 bpm	✅ Good Recovery
34.	0.07 km (0.04 mi)	0:55	13:06/km (21:04/mi)	140 bpm	⬇️ HR Drift: Below Zone 2

2026-08-13 North Brunswick - WOTD: Z2 Aerobic Walk-Run with C

📏 6.62 km (4.11 mi) ⏱ 56:00 ❤️ 144 bpm avg

Lap	Distance	Time	Pace	Avg HR	Review
1.	0.48 km (0.30 mi)	5:00	10:25/km (16:47/mi)	109 bpm	✅ Good Warmup
2.	0.49 km (0.30 mi)	4:00	8:10/km (13:09/mi)	137 bpm	⬇️ HR Drift: Below Zone 2
3.	0.10 km (0.06 mi)	1:00	10:00/km (16:09/mi)	133 bpm	✅ Good Recovery
4.	0.48 km (0.30 mi)	4:00	8:20/km (13:25/mi)	138 bpm	⬇️ HR Drift: Below Zone 2
5.	0.09 km (0.06 mi)	1:00	11:07/km (17:53/mi)	133 bpm	✅ Good Recovery
6.	0.50 km (0.31 mi)	4:00	8:00/km (12:53/mi)	142 bpm	✅ Good Zone 2
7.	0.10 km (0.06 mi)	1:00	10:00/km (16:09/mi)	134 bpm	✅ Good Recovery
8.	0.49 km (0.30 mi)	4:00	8:10/km (13:09/mi)	143 bpm	✅ Good Zone 2
9.	0.10 km (0.06 mi)	1:00	10:00/km (16:09/mi)	135 bpm	✅ Good Recovery
10.	0.50 km (0.31 mi)	4:00	8:00/km (12:53/mi)	148 bpm	✅ Good Zone 2
11.	0.10 km (0.06 mi)	1:00	10:00/km (16:09/mi)	137 bpm	✅ Good Recovery
12.	0.49 km (0.30 mi)	4:00	8:10/km (13:09/mi)	147 bpm	✅ Good Zone 2
13.	0.09 km (0.06 mi)	1:00	11:07/km (17:53/mi)	139 bpm	⬇️ HR Drift: Below Zone 2
14.	0.52 km (0.32 mi)	4:00	7:42/km (12:23/mi)	152 bpm	✅ Good Zone 2
15.	0.10 km (0.06 mi)	1:00	10:00/km (16:09/mi)	146 bpm	✅ Good Recovery
16.	0.53 km (0.33 mi)	4:00	7:33/km (12:09/mi)	155 bpm	✅ Good Zone 2
17.	0.09 km (0.06 mi)	1:00	11:07/km (17:53/mi)	150 bpm	✅ Good Recovery
18.	0.53 km (0.33 mi)	4:00	7:33/km (12:09/mi)	157 bpm	✅ Good Zone 2
19.	0.10 km (0.06 mi)	1:00	10:00/km (16:09/mi)	152 bpm	✅ Good Recovery
20.	0.57 km (0.35 mi)	4:00	7:01/km (11:18/mi)	163 bpm	⚠️ HR Spike: Exceeded Zone 2
21.	0.10 km (0.06 mi)	1:00	10:00/km (16:09/mi)	157 bpm	✅ Good Recovery
22.	0.08 km (0.05 mi)	1:03	13:08/km (21:07/mi)	141 bpm	⬇️ HR Drift: Below Zone 2

2026-08-11 North Brunswick - WOTD: Z2 Cadence Focus Run-Walk

📏 6.11 km (3.80 mi) ⏱ 55:00 ❤️ 143 bpm avg

Lap	Distance	Time	Pace	Avg HR	Review
1.	0.43 km (0.27 mi)	5:00	11:38/km (18:43/mi)	103 bpm	✅ Good Warmup
2.	0.48 km (0.30 mi)	4:00	8:20/km (13:25/mi)	138 bpm	⬇️ HR Drift: Below Zone 2
3.	0.10 km (0.06 mi)	1:00	10:00/km (16:09/mi)	130 bpm	✅ Good Recovery
4.	0.49 km (0.30 mi)	4:00	8:10/km (13:09/mi)	142 bpm	✅ Good Zone 2
5.	0.09 km (0.06 mi)	1:00	11:07/km (17:53/mi)	137 bpm	✅ Good Recovery
6.	0.50 km (0.31 mi)	4:00	8:00/km (12:53/mi)	147 bpm	✅ Good Zone 2
7.	0.09 km (0.06 mi)	1:00	11:07/km (17:53/mi)	136 bpm	✅ Good Recovery
8.	0.48 km (0.30 mi)	4:00	8:20/km (13:25/mi)	147 bpm	✅ Good Zone 2
9.	0.09 km (0.06 mi)	1:00	11:07/km (17:53/mi)	140 bpm	⬇️ HR Drift: Below Zone 2
10.	0.46 km (0.29 mi)	4:00	8:42/km (14:00/mi)	147 bpm	✅ Good Zone 2
11.	0.09 km (0.06 mi)	1:00	11:07/km (17:53/mi)	141 bpm	⬇️ HR Drift: Below Zone 2
12.	0.47 km (0.29 mi)	4:00	8:32/km (13:44/mi)	148 bpm	✅ Good Zone 2
13.	0.09 km (0.06 mi)	1:00	11:07/km (17:53/mi)	142 bpm	✅ Good Recovery
14.	0.46 km (0.29 mi)	4:00	8:42/km (14:00/mi)	152 bpm	✅ Good Zone 2
15.	0.09 km (0.06 mi)	1:00	11:07/km (17:53/mi)	143 bpm	✅ Good Recovery
16.	0.45 km (0.28 mi)	4:00	8:53/km (14:18/mi)	152 bpm	✅ Good Zone 2
17.	0.09 km (0.06 mi)	1:00	11:07/km (17:53/mi)	144 bpm	✅ Good Recovery
18.	0.47 km (0.29 mi)	4:00	8:32/km (13:44/mi)	153 bpm	✅ Good Zone 2
19.	0.09 km (0.06 mi)	1:00	11:07/km (17:53/mi)	148 bpm	✅ Good Recovery
20.	0.49 km (0.30 mi)	4:00	8:10/km (13:09/mi)	158 bpm	✅ Good Zone 2
21.	0.09 km (0.06 mi)	1:00	11:07/km (17:53/mi)	156 bpm	✅ Good Recovery
22.	0.01 km (0.01 mi)	0:13	13:00/km (20:55/mi)	147 bpm	✅ Good Cooldown

2026-08-09 North Brunswick - WOTD: Z2 Aerobic Walk-Run with C

📏 9.20 km (5.72 mi) ⏱ 84:00 ❤️ 152 bpm avg

Lap	Distance	Time	Pace	Avg HR	Review
1.	0.48 km (0.30 mi)	5:00	10:25/km (16:47/mi)	113 bpm	✅ Good Warmup
2.	0.72 km (0.45 mi)	6:00	8:20/km (13:25/mi)	143 bpm	✅ Good Zone 2
3.	0.20 km (0.12 mi)	2:00	10:00/km (16:09/mi)	138 bpm	✅ Good Recovery
4.	0.73 km (0.45 mi)	6:00	8:13/km (13:14/mi)	149 bpm	✅ Good Zone 2
5.	0.19 km (0.12 mi)	2:00	10:32/km (16:58/mi)	138 bpm	✅ Good Recovery
6.	0.70 km (0.43 mi)	6:00	8:34/km (13:48/mi)	150 bpm	✅ Good Zone 2
7.	0.19 km (0.12 mi)	2:00	10:32/km (16:58/mi)	140 bpm	⬇️ HR Drift: Below Zone 2
8.	0.68 km (0.42 mi)	6:00	8:49/km (14:11/mi)	153 bpm	✅ Good Zone 2
9.	0.19 km (0.12 mi)	2:00	10:32/km (16:58/mi)	143 bpm	✅ Good Recovery
10.	0.69 km (0.43 mi)	6:00	8:42/km (14:00/mi)	154 bpm	✅ Good Zone 2
11.	0.18 km (0.11 mi)	2:00	11:07/km (17:53/mi)	150 bpm	✅ Good Recovery
12.	0.70 km (0.43 mi)	6:00	8:34/km (13:48/mi)	159 bpm	⚠️ HR Spike: Exceeded Zone 2
13.	0.18 km (0.11 mi)	2:00	11:07/km (17:53/mi)	153 bpm	✅ Good Recovery
14.	0.70 km (0.43 mi)	6:00	8:34/km (13:48/mi)	160 bpm	⚠️ HR Spike: Exceeded Zone 2
15.	0.18 km (0.11 mi)	2:00	11:07/km (17:53/mi)	154 bpm	✅ Good Recovery
16.	0.69 km (0.43 mi)	6:00	8:42/km (14:00/mi)	163 bpm	⚠️ HR Spike: Exceeded Zone 2
17.	0.19 km (0.12 mi)	2:00	10:32/km (16:58/mi)	161 bpm	⚠️ HR Spike: Exceeded Zone 2
18.	0.74 km (0.46 mi)	6:00	8:06/km (13:02/mi)	171 bpm	⚠️ HR Spike: Exceeded Zone 2
19.	0.18 km (0.11 mi)	2:00	11:07/km (17:53/mi)	158 bpm	✅ Good Zone 2
20.	0.60 km (0.37 mi)	6:00	10:00/km (16:09/mi)	162 bpm	⚠️ HR Spike: Exceeded Zone 2
21.	0.10 km (0.06 mi)	1:20	13:20/km (21:28/mi)	161 bpm	⚠️ HR Spike: Exceeded Zone 2

2026-08-06 North Brunswick - Coach: Autoregulated 4.9k

📏 5.45 km (3.39 mi) ⏱ 49:00 ❤️ 139 bpm avg

Lap	Distance	Time	Pace	Avg HR	Review
1.	0.48 km (0.30 mi)	5:00	10:25/km (16:47/mi)	110 bpm	✅ Good Warmup
2.	1.61 km (1.00 mi)	14:18	8:53/km (14:18/mi)	136 bpm	⬇️ HR Drift: Below Zone 2
3.	1.61 km (1.00 mi)	14:05	8:44/km (14:04/mi)	144 bpm	✅ Good Zone 2
4.	1.61 km (1.00 mi)	14:41	9:08/km (14:42/mi)	146 bpm	✅ Good Zone 2
5.	0.10 km (0.06 mi)	0:59	9:50/km (15:49/mi)	147 bpm	✅ Good Active
6.	0.04 km (0.02 mi)	0:26	10:50/km (17:26/mi)	141 bpm	⬇️ HR Drift: Below Zone 2

2026-08-05 North Brunswick - Coach: Autoregulated 4.9k

📏 5.02 km (3.12 mi) ⏱ 52:00 ❤️ 124 bpm avg

Lap	Distance	Time	Pace	Avg HR	Review
1.	0.47 km (0.29 mi)	5:00	10:38/km (17:08/mi)	105 bpm	✅ Good Warmup
2.	1.61 km (1.00 mi)	16:20	10:09/km (16:21/mi)	124 bpm	⬇️ HR Drift: Below Zone 2
3.	1.61 km (1.00 mi)	16:12	10:04/km (16:13/mi)	129 bpm	⬇️ HR Drift: Below Zone 2
4.	1.09 km (0.68 mi)	11:32	10:35/km (17:03/mi)	128 bpm	⬇️ HR Drift: Below Zone 2
5.	0.24 km (0.15 mi)	3:05	12:47/km (20:34/mi)	115 bpm	✅ Good Cooldown

2026-08-03 North Brunswick - WOTD: Z2 Aerobic Walk-Run with C

📏 5.11 km (3.18 mi) ⏱ 46:00 ❤️ 137 bpm avg

Lap	Distance	Time	Pace	Avg HR	Review
1.	0.49 km (0.30 mi)	5:00	10:12/km (16:25/mi)	115 bpm	✅ Good Warmup
2.	0.58 km (0.36 mi)	5:00	8:37/km (13:52/mi)	137 bpm	⬇️ HR Drift: Below Zone 2
3.	0.10 km (0.06 mi)	1:00	10:00/km (16:09/mi)	136 bpm	✅ Good Recovery
4.	0.59 km (0.37 mi)	5:00	8:28/km (13:38/mi)	142 bpm	✅ Good Zone 2
5.	0.10 km (0.06 mi)	1:00	10:00/km (16:09/mi)	136 bpm	✅ Good Recovery
6.	0.56 km (0.35 mi)	5:00	8:56/km (14:23/mi)	139 bpm	⬇️ HR Drift: Below Zone 2
7.	0.08 km (0.05 mi)	1:00	12:30/km (20:07/mi)	131 bpm	✅ Good Recovery
8.	0.55 km (0.34 mi)	5:00	9:05/km (14:38/mi)	133 bpm	⬇️ HR Drift: Below Zone 2
9.	0.09 km (0.06 mi)	1:00	11:07/km (17:53/mi)	131 bpm	✅ Good Recovery
10.	0.58 km (0.36 mi)	5:00	8:37/km (13:52/mi)	140 bpm	⬇️ HR Drift: Below Zone 2
11.	0.09 km (0.06 mi)	1:00	11:07/km (17:53/mi)	136 bpm	✅ Good Recovery
12.	0.63 km (0.39 mi)	5:00	7:56/km (12:47/mi)	147 bpm	✅ Good Zone 2
13.	0.10 km (0.06 mi)	1:00	10:00/km (16:09/mi)	145 bpm	✅ Good Recovery
14.	0.55 km (0.34 mi)	5:00	9:05/km (14:38/mi)	144 bpm	✅ Good Zone 2
15.	0.01 km (0.01 mi)	0:03	3:00/km (4:50/mi)	118 bpm	✅ Good Recovery

2026-08-01 North Brunswick - WOTD: Easy Z2 Walk-Run for Recov

📏 7.54 km (4.69 mi) ⏱ 70:00 ❤️ 142 bpm avg

Lap	Distance	Time	Pace	Avg HR	Review
1.	0.48 km (0.30 mi)	5:00	10:25/km (16:47/mi)	115 bpm	✅ Good Warmup
2.	0.46 km (0.29 mi)	4:00	8:42/km (14:00/mi)	141 bpm	⬇️ HR Drift: Below Zone 2
3.	0.19 km (0.12 mi)	2:00	10:32/km (16:58/mi)	129 bpm	✅ Good Recovery
4.	0.48 km (0.30 mi)	4:00	8:20/km (13:25/mi)	145 bpm	✅ Good Zone 2
5.	0.19 km (0.12 mi)	2:00	10:32/km (16:58/mi)	135 bpm	✅ Good Recovery
6.	0.48 km (0.30 mi)	4:00	8:20/km (13:25/mi)	147 bpm	✅ Good Zone 2
7.	0.18 km (0.11 mi)	2:00	11:07/km (17:53/mi)	136 bpm	✅ Good Recovery
8.	0.48 km (0.30 mi)	4:00	8:20/km (13:25/mi)	144 bpm	✅ Good Zone 2
9.	0.19 km (0.12 mi)	2:00	10:32/km (16:58/mi)	139 bpm	⬇️ HR Drift: Below Zone 2
10.	0.46 km (0.29 mi)	4:00	8:42/km (14:00/mi)	146 bpm	✅ Good Zone 2
11.	0.19 km (0.12 mi)	2:00	10:32/km (16:58/mi)	138 bpm	✅ Good Recovery
12.	0.45 km (0.28 mi)	4:00	8:53/km (14:18/mi)	147 bpm	✅ Good Zone 2
13.	0.18 km (0.11 mi)	2:00	11:07/km (17:53/mi)	135 bpm	✅ Good Recovery
14.	0.45 km (0.28 mi)	4:00	8:53/km (14:18/mi)	147 bpm	✅ Good Zone 2
15.	0.18 km (0.11 mi)	2:00	11:07/km (17:53/mi)	137 bpm	✅ Good Recovery
16.	0.48 km (0.30 mi)	4:00	8:20/km (13:25/mi)	149 bpm	✅ Good Zone 2
17.	0.18 km (0.11 mi)	2:00	11:07/km (17:53/mi)	140 bpm	⬇️ HR Drift: Below Zone 2
18.	0.45 km (0.28 mi)	4:00	8:53/km (14:18/mi)	147 bpm	✅ Good Zone 2
19.	0.18 km (0.11 mi)	2:00	11:07/km (17:53/mi)	139 bpm	⬇️ HR Drift: Below Zone 2
20.	0.46 km (0.29 mi)	4:00	8:42/km (14:00/mi)	149 bpm	✅ Good Zone 2
21.	0.19 km (0.12 mi)	2:00	10:32/km (16:58/mi)	141 bpm	⬇️ HR Drift: Below Zone 2
22.	0.47 km (0.29 mi)	4:00	8:32/km (13:44/mi)	151 bpm	✅ Good Zone 2
23.	0.07 km (0.04 mi)	0:52	12:23/km (19:56/mi)	141 bpm	⬇️ HR Drift: Below Zone 2

2026-07-31 North Brunswick - WOTD: Z2 Aerobic Walk-Run for Re

📏 5.86 km (3.64 mi) ⏱ 55:00 ❤️ 146 bpm avg

Lap	Distance	Time	Pace	Avg HR	Review
1.	0.50 km (0.31 mi)	5:00	10:00/km (16:09/mi)	123 bpm	✅ Good Warmup
2.	0.50 km (0.31 mi)	4:00	8:00/km (12:53/mi)	149 bpm	✅ Good Zone 2
3.	0.20 km (0.12 mi)	2:00	10:00/km (16:09/mi)	142 bpm	✅ Good Zone 2
4.	0.48 km (0.30 mi)	4:00	8:20/km (13:25/mi)	152 bpm	✅ Good Zone 2
5.	0.20 km (0.12 mi)	2:00	10:00/km (16:09/mi)	142 bpm	✅ Good Zone 2
6.	0.49 km (0.30 mi)	4:00	8:10/km (13:09/mi)	152 bpm	✅ Good Zone 2
7.	0.20 km (0.12 mi)	2:00	10:00/km (16:09/mi)	143 bpm	✅ Good Zone 2
8.	0.47 km (0.29 mi)	4:00	8:32/km (13:44/mi)	151 bpm	✅ Good Zone 2
9.	0.19 km (0.12 mi)	2:00	10:32/km (16:58/mi)	144 bpm	✅ Good Recovery
10.	0.44 km (0.27 mi)	4:00	9:05/km (14:38/mi)	152 bpm	✅ Good Zone 2
11.	0.19 km (0.12 mi)	2:00	10:32/km (16:58/mi)	143 bpm	✅ Good Recovery
12.	0.42 km (0.26 mi)	4:00	9:31/km (15:18/mi)	151 bpm	✅ Good Zone 2
13.	0.19 km (0.12 mi)	2:00	10:32/km (16:58/mi)	146 bpm	✅ Good Recovery
14.	0.43 km (0.27 mi)	4:00	9:18/km (14:59/mi)	152 bpm	✅ Good Zone 2
15.	0.19 km (0.12 mi)	2:00	10:32/km (16:58/mi)	145 bpm	✅ Good Recovery
16.	0.44 km (0.27 mi)	4:00	9:05/km (14:38/mi)	152 bpm	✅ Good Zone 2
17.	0.19 km (0.12 mi)	2:00	10:32/km (16:58/mi)	146 bpm	✅ Good Recovery
18.	0.15 km (0.09 mi)	1:39	11:00/km (17:42/mi)	140 bpm	⬇️ HR Drift: Below Zone 2

2026-07-30 North Brunswick - WOTD: Z2 Aerobic Walk-Run for Re

📏 6.37 km (3.96 mi) ⏱ 53:00 ❤️ 141 bpm avg

Lap	Distance	Time	Pace	Avg HR	Review
1.	0.47 km (0.29 mi)	5:00	10:38/km (17:08/mi)	111 bpm	✅ Good Warmup
2.	0.61 km (0.38 mi)	5:00	8:11/km (13:10/mi)	139 bpm	⬇️ HR Drift: Below Zone 2
3.	0.10 km (0.06 mi)	1:00	10:00/km (16:09/mi)	137 bpm	⬇️ HR Drift: Below Zone 2
4.	0.64 km (0.40 mi)	5:00	7:49/km (12:35/mi)	145 bpm	✅ Good Zone 2
5.	0.10 km (0.06 mi)	1:00	10:00/km (16:09/mi)	138 bpm	✅ Good Recovery
6.	0.61 km (0.38 mi)	5:00	8:11/km (13:10/mi)	143 bpm	✅ Good Zone 2
7.	0.10 km (0.06 mi)	1:00	10:00/km (16:09/mi)	132 bpm	✅ Good Recovery
8.	0.64 km (0.40 mi)	5:00	7:49/km (12:35/mi)	144 bpm	✅ Good Zone 2
9.	0.09 km (0.06 mi)	1:00	11:07/km (17:53/mi)	135 bpm	✅ Good Recovery
10.	0.63 km (0.39 mi)	5:00	7:56/km (12:47/mi)	143 bpm	✅ Good Zone 2
11.	0.09 km (0.06 mi)	1:00	11:07/km (17:53/mi)	137 bpm	⬇️ HR Drift: Below Zone 2
12.	0.65 km (0.40 mi)	5:00	7:41/km (12:22/mi)	145 bpm	✅ Good Zone 2
13.	0.10 km (0.06 mi)	1:00	10:00/km (16:09/mi)	138 bpm	✅ Good Recovery
14.	0.67 km (0.42 mi)	5:00	7:27/km (12:00/mi)	150 bpm	✅ Good Zone 2
15.	0.10 km (0.06 mi)	1:00	10:00/km (16:09/mi)	144 bpm	✅ Good Recovery
16.	0.65 km (0.40 mi)	5:00	7:41/km (12:22/mi)	150 bpm	✅ Good Zone 2
17.	0.09 km (0.06 mi)	1:00	11:07/km (17:53/mi)	145 bpm	✅ Good Recovery
18.	0.01 km (0.01 mi)	0:14	14:00/km (22:32/mi)	133 bpm	✅ Good Cooldown

2026-07-29 North Brunswick - WOTD: Z2 Aerobic Walk-Run for Fa

📏 6.68 km (4.15 mi) ⏱ 57:00 ❤️ 139 bpm avg

Lap	Distance	Time	Pace	Avg HR	Review
1.	0.48 km (0.30 mi)	5:00	10:25/km (16:47/mi)	110 bpm	✅ Good Warmup
2.	0.49 km (0.30 mi)	4:00	8:10/km (13:09/mi)	137 bpm	⬇️ HR Drift: Below Zone 2
3.	0.10 km (0.06 mi)	1:00	10:00/km (16:09/mi)	131 bpm	✅ Good Recovery
4.	0.50 km (0.31 mi)	4:00	8:00/km (12:53/mi)	140 bpm	⬇️ HR Drift: Below Zone 2
5.	0.09 km (0.06 mi)	1:00	11:07/km (17:53/mi)	134 bpm	✅ Good Recovery
6.	0.49 km (0.30 mi)	4:00	8:10/km (13:09/mi)	139 bpm	⬇️ HR Drift: Below Zone 2
7.	0.09 km (0.06 mi)	1:00	11:07/km (17:53/mi)	126 bpm	✅ Good Recovery
8.	0.49 km (0.30 mi)	4:00	8:10/km (13:09/mi)	135 bpm	⬇️ HR Drift: Below Zone 2
9.	0.10 km (0.06 mi)	1:00	10:00/km (16:09/mi)	133 bpm	✅ Good Recovery
10.	0.52 km (0.32 mi)	4:00	7:42/km (12:23/mi)	146 bpm	✅ Good Zone 2
11.	0.09 km (0.06 mi)	1:00	11:07/km (17:53/mi)	131 bpm	✅ Good Recovery
12.	0.53 km (0.33 mi)	4:00	7:33/km (12:09/mi)	146 bpm	✅ Good Zone 2
13.	0.10 km (0.06 mi)	1:00	10:00/km (16:09/mi)	140 bpm	⬇️ HR Drift: Below Zone 2
14.	0.55 km (0.34 mi)	4:00	7:16/km (11:41/mi)	149 bpm	✅ Good Zone 2
15.	0.10 km (0.06 mi)	1:00	10:00/km (16:09/mi)	142 bpm	✅ Good Recovery
16.	0.51 km (0.32 mi)	4:00	7:50/km (12:37/mi)	146 bpm	✅ Good Zone 2
17.	0.10 km (0.06 mi)	1:00	10:00/km (16:09/mi)	145 bpm	✅ Good Recovery
18.	0.50 km (0.31 mi)	4:00	8:00/km (12:53/mi)	149 bpm	✅ Good Zone 2
19.	0.10 km (0.06 mi)	1:00	10:00/km (16:09/mi)	137 bpm	⬇️ HR Drift: Below Zone 2
20.	0.53 km (0.33 mi)	4:00	7:33/km (12:09/mi)	150 bpm	✅ Good Zone 2
21.	0.09 km (0.06 mi)	1:00	11:07/km (17:53/mi)	143 bpm	✅ Good Recovery
22.	0.12 km (0.07 mi)	1:55	15:59/km (25:44/mi)	126 bpm	✅ Good Cooldown

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