Log in to see your stats.
Enter any race time and see what it translates to at other distances — useful for testing "what if" scenarios beyond your own recent efforts.
Pick a distance, then enter either a time (to get pace) or a pace (to get finish time) — not both.
Standard 5-zone model, based on percentage of your max heart rate. Uses the highest heart rate logged in your run history by default — enter your own if you know it (e.g. from a proper max-HR test) for more accuracy.
General sports-nutrition guidance (not personalised or medical advice) — based on commonly-published guidelines for carbohydrate and fluid intake during exercise. Enter your expected run duration.
Pick a race distance and your goal time — this builds an even-split pacing table, plus a slightly-negative-split option (starting a touch conservative, finishing faster), which tends to suit most runners better than going out even.
Endurance performance measurably drops once it's warmer than about 12°C — your heart works harder to cool you down on top of the running itself. Enter a goal time set in cool conditions and a race-day temperature, and this gives a realistic, heat-adjusted expectation instead of a number you were never going to hit.
A rough, research-informed guide for how many easy-or-rest days to give yourself after a race before the next hard session \u2014 based on distance and how much you actually emptied the tank. Individual recovery varies a lot, so treat this as a starting point, not a rule: how you actually feel the next couple of mornings matters more than any calculator.
Everything logged manually on this dashboard — your custom weekly schedule, manual weight/VO2/height entries, parkrun results, race week checklists, shoe tracker and cross-training (both now on the Gear page) — lives only in this browser. Clearing your browser data, switching phones, or switching browsers loses all of it with no warning. Export a backup now and then; it restores everywhere.
Scans straight to this dashboard's login \u2014 handy for jumping on from a different phone or a quick link to send yourself, since this site stays password-protected either way. This isn't a public profile: nothing here is visible to anyone without your login.