Dashboard
Good day, Santiago.
2 years · 795 activities · 10,411 km · powered by Strava
SC
Santiago Crane
Run Ride Swim
Amsterdam Oct 18
Training status Productive
Building well
Fitness 55 · Form −16 · 26 wks to Amsterdam
Detraining Maintaining Productive Overreaching
VO2 Max ↑ Trending up
56ml/kg/min
Top 5% · age class 30-34 · last reading May 6
HR zones · last 7 days Balanced
Z1 38% Z2 34% Z3 14% Z4 9% Z5 5%
72% of training is aerobic — exactly where it should be.
Threshold pace ↑ 4 sec/km
4:21/km
Lactate threshold · est. from Mar 7 HM podium
Marathon target 5:39/km Headroom 1:18/km
Latest activities
Training volume — last 24 months
Distance by discipline · hover peaks for race context
Performance
Personal Records
Each record is the workout, not just the number — verified from Strava splits
Most recent PR · podium finish
Half Marathon · 1:34:06
Madrid Medio Maratón · Mar 7, 2026 · 4:27/km · 3rd in age group 🏆
4:38
5K split
4:31
10K split
4:24
15K split
4:18
Final 6K
Coach note: Negative split by 14 sec/km. You didn't blow up — you found another gear in the last 6km. That's race-day craft, not just fitness.
Running records
5 km Running
23:31
4:40/km · 175 bpm avg
"Friday parkrun threshold push"
Nov 1, 2025 · El Retiro · solo
K1 4:42K2 4:39K3 4:41K4 4:38K5 4:32
10 km Running
42:18
4:16/km · 178 bpm avg
"10k-li 🕺🎺🎹"
Aug 17, 2025 · Casa de Campo
K1 4:18K3 4:17K5 4:15K8 4:14K10 4:11
Half Marathon 🏆 Podium
1:34:06
4:27/km · 172 bpm avg
"Madrid Medio podium"
Mar 7, 2026 · 3rd age group
5K 4:3810K 4:3115K 4:2421K 4:18
50 km Trail
6:47:36
8:09/km · 2,140 m climb
UTMB Grindstone 50K
Sep 21, 2024 · Virginia, US
10K 7:4220K 8:1130K 8:3840K 8:2450K 7:54
Longest run Trail
52.4 km
7:46 hrs · 2,210 m climb
UTMB Grindstone
Sep 21, 2024
Avg HR 148Max HR 174Cadence 168
All-time running
3,015 km
335 sessions · 282 hrs · since May 2024
≈ 7.5x around the moon's equator
Cycling records
Longest rideCycling
169.8 km
5:38 hrs · 28.6 km/h avg
Patagonman prep block
Dec 1, 2024 · 1,820 m climb
Best long-ride avgCycling
31.7 km/h
109 km · 3:26 hrs
Pre-Ironman volume push
Jul 6, 2024 · 245 W avg
Best yearCycling
4,194 km
2024 · Ironman Texas year
Peak: 480 km in May 2024
87 sessions
All-time cycling
7,180 km
174 sessions · 270 hrs
≈ Madrid → Tokyo (one way)
Swimming records
Longest swimSwimming
3.80 km
79 min · 2:04/100m
Patagonman taper week
Nov 13, 2024 · open water
Best yearSwimming
136 km
2024 · Ironman year
Avg 11.3 km/month
62 sessions
All-time swimming
216 km
116 sessions · 77 hrs
⚠ 2026 watch
0 km
Zero swim volume this year
Aerobic cross-training gap. Worth 1–2 sessions/wk to keep upper body engaged.
Fitness & Forecast
How fit are you right now?
Your body in numbers — updated from your last Garmin sync
Coach san.tri
Today's note · 09:14
You came off Sunday's 21k smarter than you felt — fatigue is up to 71 but fitness ticked from 53 → 55, so you're absorbing the work. You're 26 weeks out from Amsterdam: this is exactly when fatigue should outrun fitness. Plan two more aerobic days this week, one quality session Saturday, and let your form drift back toward −10 before we touch intensity again.
Phase: Base build Compares: planned vs actual
Current fitness state
Think of this as your "engine size." The bigger the number, the more training your body can handle. Your peak this year was 95 — you're rebuilding toward that.
Your CTL of 55 tells me you're carrying a steady build. CTL is the cumulative training load from the last 42 days — what your body is adapted to. Up means you're building durability; down means losing the engine. Right now you're in a healthy build.
Fitness
55
Building well
hover to understand
How tired your body is from the last 7 days of training. Currently higher than your fitness — which is normal when you're in a training block.
ATL 71 is what's accumulated in your legs over the last 7 days. The higher it climbs, the closer you are to needing a recovery day. When ATL spikes above CTL, that's where injury risk creeps in. You're at real cost — legs are loaded.
Fatigue
71
Legs are working
hover to understand
Fitness minus fatigue. Negative means you're building — this is correct 26 weeks out from Amsterdam. You want this near 0 to +5 on race day.
Form −16 = Fitness minus Fatigue. Negative means you're loaded and probably tired — normal mid-block. Positive means you're sharp; that's where race-day belongs. The sweet spot for hard workouts is roughly −10 to −25. You're in the building zone.
Form
−16
Training zone
hover to understand
What does −16 actually mean for you?
Form is fitness minus fatigue. Negative isn't bad — it's the cost of getting fitter. The chart below shows where −16 sits and what comes next.
−16
Where you are now
Training cost is showing up. Legs feel a little heavy mid-week — that's the correct signal in a base block.
~−5
Where a recovery week takes you
Cut volume 30% for 7 days, fatigue drops fast, fitness barely moves. Plan one every 3rd or 4th week.
+5 to +10
Where race day should land
A 3-week taper into Amsterdam is what gets you here. Too far above +15 and you've lost the work — that's why we don't taper longer.
-60 Burned out -40 Too much -16 ← You 0 Fresh +20 Race ready
You hit -65 in late January during your biggest training week. That's overreaching territory — don't stay here long.
Danger zone
below -40
hover
This is where you build fitness. You're here now at -16. Hard training, accumulating load. Normal to feel tired.
Hard training
-15 to -40
hover
Currently here. You're in a building block — fitness is growing. Fatigue (71) is higher than fitness (55), which is expected.
You are here
-16
hover
Where you want to be on race day. Taper gets you here. Your taper starts ~4 weeks before Amsterdam (late Sep).
Race window
0 to +10
hover
Your fitness journey — last 6 months + FORECAST TO RACE
Solid lines = where you've been. Dashed = where today's plan takes you. Goal: fitness peak ~Sep 28, then taper to +5 form on race day.
Coach: on track
Fitness (builds slowly)
Fatigue (spikes after hard weeks)
Form (fitness minus fatigue)
Your biggest training week of the year — 767 TSS. Fatigue spiked to 127. Fitness jumped fast. This is when you were really loading up before your half marathon PR.
Jan 25 — Big week
Highest load of the year. Fitness jumped fast.
hover for detail
CTL hit 95.7 — your personal peak. Then 3 consecutive weeks of near-zero training. Likely illness or an enforced rest. Fitness dropped from 95 to 43 in just 3 weeks.
Mar 8 — Peak fitness
Your fittest point. Then a sudden 3-week stop.
hover for detail
Fitness back at 55 and climbing again. You're in a proper training block with 26 weeks to go. This is the ideal moment to start structured marathon prep.
Now — Back on track
Building again. Right trajectory for Amsterdam.
hover for detail
How hard did you train?
Switch to weekly to see your training rhythm. Pink bars are your biggest efforts.
One more thing worth watching — your resting heart rate
Measured by your watch while you sleep. It's a quiet signal of how your body is coping.
49
Today's reading
Very fit range
50
Year average
Consistent baseline
77
Highest recorded
Likely illness or stress
What to watch for: if your resting HR is 5+ beats higher than your normal 49–50, that's your body telling you to take it easy that day — even if you feel fine.
From your watch · last 7 days
Sleep score
82/100
7h 12m avg
HRV (overnight)
—ms
Loading…
Stress (avg day)
28/100
Low stress baseline
Body battery
—/100
Loading…
Daily steps
11.4k
Active baseline
RHR today
—bpm
vs your baseline
Training
Disciplines
All three sports in one place — switch between run, ride, swim
Where you trained · last 90 days
Each square is a day. Darker = more volume.
less more
Running
335 sessions · 3,015 km · 282 hours · since May 2024
Best 10K
42:18
Aug 2025
Best HM
1:34:06
Mar 2026 ← recent!
2026 avg pace
5:49/km
↑ best ever
Best year
1,393km
2025
Pace trend by year
Median min/km — you're getting faster every year
Recent runs
Cycling
174 sessions · 7,180 km · 270 hours · since May 2024
All-time
7,180km
since May 2024
Longest ride
169.8km
Dec 1, 2024
Best 50K speed
35.2km/h
Jul 2024
Best year
7,063km
2024 — Ironman year
Yearly cycling volume
The 2024 Ironman spike is unmissable
Swimming
116 sessions · 216 km · 77 hours · since May 2024
Longest swim
3.80km
Nov 13, 2024 · 79min
2024 volume
136km
peak Ironman year
2025 volume
81km
post-Ironman taper
2026 volume
0km
↓ needs attention
Monthly swim volume — last 12 months
Zero since January — worth maintaining for overall fitness
Training
Your week ahead.
— PHASE · Week — of —
— wks to Amsterdam
Volume this week
— km
— % of — km target
Time
—
vs planned
Avg HR
—bpm
Now
Last
Sessions
—/ —
Body Battery
—
HRV 7d avg
—ms
RHR
—bpm
Sleep
—h
Stress
—
Coach's read
Strava Garmin · 7d
Preparing your week…
Week comparison
— / —
Loading weeks…
How did the week feel?
Your read shapes next week — be honest.
Where you are in the cycle
Generating the macro-arc narrative…
Training
Calendar
Every workout, color-coded by type · click any day for full breakdown
May 2026
Loading from backend...
Wk
Mon
Tue
Wed
Thu
Fri
Sat
Sun
This view
Total distance
— km
Total time
—
Sessions
—
Hard / Easy ratio
—
Climbing
— m
Legend
Easy / Recovery
Long / Endurance
Tempo / Threshold
Intervals / Fartlek
Race
Settings
Connections
Your data sources — the foundation of every coaching decision
Active connections
Strava
Activities · GPS · pace · HR · power
Connected
Checking Strava status…
335
Runs
174
Bikes
116
Swims
10.4k
Total km
Garmin Connect
Wellness · HRV · VO2max · workout push
Checking…
Checking Garmin status…
—
Last sync
—
Activities
—
RHR
—
VO2max
On the roadmap
Apple Health
HRV · sleep · steps · wellness
Coming soon
WHOOP
Recovery · strain · sleep stages
Coming soon
Oura Ring
Readiness · HRV · temperature
Coming soon
TrainingPeaks
Plans · TSS · PMC import
Coming soon
Zwift
Power · FTP · indoor cycling
Coming soon
Race
Race Plans
Your race calendar drives every workout — primary, secondary, and tune-up events
Primary race · season A goal
Amsterdam Marathon
42.2 km · Sunday, October 18, 2026 · sub-4 hour goal
161
days to go
23
weeks of prep
3:58
target finish
5:39
target pace /km
68%
sub-4 likelihood today
26-week periodization plan
Planned weekly running volume (km) · current week highlighted
Secondary races · season build-up
AUG
30
Madrid 10K Tune-up
10 km · road · target 41:30 · "honest 10K to test threshold"
B-race
SEP
14
Madrid Half Marathon
21.1 km · road · target sub-1:35 · "marathon pace dress rehearsal"
B-race
OCT
18
Amsterdam Marathon
42.2 km · road · sub-4 hour A-goal
A-race
+
Add another race to your season
Tune-up 5K, club championship, trail challenge — every race we know about will reshape your plan
After Amsterdam · ideas to keep momentum
2027
Patagonman Extreme Triathlon
Defend the finish. Build out an early-year base block in November once Amsterdam's done.
2027
Ironman Lanzarote
Spring A-race. Would push you to start cycling volume in December.
Dream
UTMB CCC (100K trail)
Stretch goal. Requires a 16-week trail-specific block and 3+ qualifying ultras.
Coach san.tri
Full Strava history · Amsterdam focus
Coach
Santiago — I've gone through your full history. Your HM PR of 1:34 in March is a massive signal. Sub-4 Amsterdam is absolutely on the table.

What's on your mind today?
opens claude.ai · your full context is copied automatically