The strip at the top of Now and Plan is the training block as a coach draws it: one column a week, from twelve weeks back to the race. Each block, in blue, is one run’s running, walk breaks left out, so a week of six runs is six pieces. An outline is the week the plan asks for, as the coaching routine wrote it on the date under This data, lightly tinted where it is still to run; when the plan gives a range, the outline runs to its top and a tick marks its bottom. This week is both: its runs fill its outline from the bottom.
Past weeks have no outline because the data keeps only today’s plan, not the plans that came before it. The scale is fixed: 0.8 pixels a kilometer on Now, 1.2 on Plan, with a line every 20 kilometers. Weeks run Monday to Sunday by the phone’s calendar. Other sports are not in it; they are on Training.
Running distance, pace and heart rate use the watch’s run/walk detection, so walk breaks inside a session are not counted as running. Zone load is computed in this app from time in zone: Edwards’ TRIMP, the minutes in zones 1 to 5 weighted 1 to 5. Garmin’s own acute and chronic load is shown separately on Training and exists only from the day Garmin started recording it for the account.
Muscle load estimates the mechanical work of the muscles in kilojoules per kilogram of body mass, from published magnitudes: about 1.0 + 0.3 × speed joules per kilogram and meter for running on the level, 0.7 for walking, 9.81 per meter climbed or descended, cycling from the watch’s power or its calories at 22 % efficiency, strength and other sessions from their time at a standard energy cost. Its two judgment calls are the weights on the lengthening (eccentric) work: ×3 on descents and ×5 for lifting.
Kilometers by zone credit every meter to the zone of that second’s heart rate when the record stream is there; otherwise each lap’s distance goes to the zone of its average heart rate; otherwise the run’s distance is split by time in zone, which undercounts the fast zones.
The ramp ratio is a week’s running divided by its own four-week average. The efficiency index is running heart rate times running pace on easy outdoor runs, heartbeats per kilometer: lower is better.
A route is colored between its own 5th and 95th percentile of the quantity chosen, so the colors compare stretches of this session with each other, never one session with another; the legend prints the two ends. Ends closer than 45 seconds a kilometer, 4 kilometers an hour, 10 steps or turns a minute, 30 watts or 20 meters are spread that far around the median, so a steady run reads steady.
Data: Garmin Connect. Coaching text: the coaching routine.
Every session, night and weigh-in comes from the runner’s own Garmin Connect account, through the pull; NOTES.md says how. The evaluation, the plan, the race forecast and the session notes are text the coaching routine wrote on the dates under This data.
Map tiles: USGS The National Map, public domain; the USGS asks for this acknowledgment: Map services and data available from U.S. Geological Survey, National Geospatial Program. A copy that fetches its own tiles credits them here as well: © Kartverket (CC BY 4.0) for tiles in Norway, and © OpenStreetMap contributors (ODbL) for tiles elsewhere, which is also printed under each map they draw.
Routes: © OpenStreetMap contributors, under the Open Database License 1.0 (opendatacommons.org/licenses/odbl/1-0); the route shapes in these sessions are derived from it.
Type: Ysabeau Office by Christian Thalmann (Catharsis Fonts), SIL Open Font License 1.1; a subset is in fonts/ with its license.
A scheduled job pulls the account into the repository and builds data/snapshot.json; a Shortcut carries it to this phone, and the app reads it again whenever it comes back to the screen. The coaching routine, an optional daily session, writes the evaluation, the plan, the race forecast and the session notes. The app itself reaches no network: the map tiles and older session records travel inside its folder.