Ottavia
Intelligent personalized guidance
19wed
Ottavia
Morning report
· Wed, 6:45 AM
You're on track for the 100K — now let your body catch up.
You slept 6h 12m last night, lighter than you'd like, and your HRV is still under baseline. Your legs feel strong, but your nervous system is still clearing Sunday's long run — so today's about easy aerobic, nothing that digs deeper.
Here's how I'd shape the day, based on your sleep, training load and where you are in the plan:
Morning
Easy Z2 run · 60 min
Aerobic base at a conversational pace. Keep HR under 142 — if it drifts, slow down.
7:15 AM
Refuel — 25g protein
Within 30 minutes of finishing, to kickstart repair while your body's primed.
8:15 AM
Midday
Hydration · 2L by 4pm
You ran a fluid deficit yesterday — steady sips keep recovery moving.
Through the day
Evening
Wind down early
Lights out by 22:30 — bank the sleep your nervous system is still asking for.
10:00 PM
Why easy today?
Suggest a breakfast
Move my run to evening
How am I trending?
25wed
Ottavia
easy 10k this morning at 4:45/km, felt smooth. marathon pace is 4:40, so that's fine right?
From Training
Feeling smooth is the trap here. Your easy run landed nearly on marathon pace.
Against Pete's pacing structure, today wasn't really an easy day:
- · Today · 10k at 4:45/km
- · Your marathon pace · 4:40/km
- · Pete's easy range for you · about 5:20 to 5:45/km
Runs in that middle zone add fatigue without adding much fitness. The bill arrives Tuesday, when the threshold session, the run that actually moves your marathon, starts on tired legs.
Pete Pfitzinger
The hard days only work if the easy days are honest. Recovery pace is a tool, not a concession. Slow the easy runs down and the quality days give far more back.
Easy pace discipline
Creeping toward marathon pace
Why so much slower?
Set my easy range
What about tomorrow?
Log this
Plan for Today
Wed 25 · Today
Up next · 6:45 AM
Lactate threshold · 3k warm-up + 8k comfortably hard
The cornerstone session of your week. After the warm-up, settle into the effort you could race for about an hour. Controlled and repeatable, not a time trial.
EffortComfortably hard
CueAn hour-race effort
FeelStrong, in control
Per Pete Pfitzinger · the cornerstone session
8:15 AM
Refuel breakfast · carbs + protein
Within 30 minutes of finishing. Oats with banana, honey and Greek yogurt refills glycogen and starts the repair.
Carbs~70 g
Protein~25 g
8:45 AM
Rehydrate · 500 ml to start
Kick off the day's 2.5 L target, with a pinch of electrolytes after the hard morning.
Now500 ml + electrolytes
By 4 PM2.5 L total
Up next · 12:30 PM
Lunch · restock the tank
A carb-forward plate after a threshold morning: rice or grains, protein, veg. Tomorrow's run starts on what you eat today.
CarbsGenerous today
Protein~30 g
2:00 PM
Tomorrow · medium-long run 18k
Pete's signature midweek run, a second endurance stimulus every week. Easy to steady effort. Tonight's dinner and sleep are part of it.
EffortEasy to steady
JobSecond endurance hit
Per Pete Pfitzinger · the midweek endurance builder
Up next · 4:30 PM
Easy means easy until Sunday
Threshold is done; the next quality day is Sunday's long run. Everything between stays genuinely easy so the fitness from this morning consolidates.
Next qualitySun · long run
Until thenRecovery pace only
Per Pete Pfitzinger · recovery is scheduled
Up next · 9:45 PM
Sleep · where the session lands
Threshold work adapts overnight. Aim for 8 hours so this morning's 8k becomes fitness, not just fatigue.
Target8 h
WhyAdaptation happens here