THE DATA
Every metric. Every trend. The science behind the impossible.
Efficiency Factor
Speed per heartbeat — trending up means fitter
Same HR, Different Athlete
Faster pace at identical heart rate over time
Marathon Projection
Predicted finish time vs Boston Qualifier
Fitness / Fatigue / Form
CTL, ATL, TSB — the performance management chart
Training Consistency
Daily training load heatmap
Long Run Progression
Distance and pace trend for long runs
CTL vs Alan's Plan
Actual fitness ramp vs coach projection
Weight → Free Speed
Pace improvement per pound lost
Stride Progression
Speed session improvements
Weight Trend
Pounds lost. Target: 190 by race day.
Cost of a Mile
Cardiac cost per mile — lower is better
Two Runners
November 2025 you vs today