slotwinski.fitness intelligence

Dublin Marathon • 25 Oct 2026 • Goal 3:40

Data through 27 Jul
Build cautiously

Aerobic engine intact.
Durability needs rebuilding.

Garmin readiness is high because recent load is low. Rebuild run frequency and long-run resilience before asking the engine for marathon pace.

N53° 20.7′ · W6° 15.2′0 KM10 KM20 KM30 KM40 KM
42.195 KM88 days to race
Blueprint // DUB-26 // Wave to confirm

Lifetime archive

Accolades

Sixteen years of finish lines, personal records and endurance milestones.
Open record book ↗
RUN

28-day run

66.8 km8 runs · +6.7% vs prior
LONG

Longest run

10.1 kmDurability limiter
VO₂

Running VO₂ max

48 Aerobic engine intact
ZZ

Sleep window

6h 45m 7-day average
LOAD

Acute / chronic

71 / 219 Ratio 0.3 · low

Primary objective

Build four-run consistency without provoking the Achilles.
88days to Dublin
Check today's session ↗View accolades ↗

01 // Training load

Rebuild the chassis.

Your 2025 marathon block proves that higher volume is possible. The current data says the path back should be progressive, not nostalgic.

Load history

Recent weekly running

km / week20 Jul is a partial week.

This week

25 km

  • 01 Four easy runs
  • 02 11 km Sunday long run
  • 03 Wednesday strength
  • 04 No hard Saturday legs

Progression lockAchilles quiet + sleep improving

+510

Endurance score

5,289 → 5,799 since 28 MayPositive aerobic trend.
−3.5

Resting heart rate

56.4 → 52.9 bpmLast 28 days versus prior 28.
208.7

Proven benchmark

km/month, Jul–Oct 2025Capacity exists; durability must catch up.

02 // Recovery

Sleep is the hidden workout.

Quality is generally fair-to-good once asleep. Duration and regularity are the bottlenecks: four of the last seven nights were below seven hours.

Last seven nights

Sleep duration

6h 31mactual sleep average
Bar = actual sleepNumber below day = Garmin sleep score

Recovery readout

Amber

Readiness94 · High
Sleep score79 · Fair
Load ratio0.3 · Low

High readiness means fresh. Low load means marathon durability still needs rebuilding.

03 // Dublin blueprint

Four gates to race day.

Keep 3:40 conditional. Pace is earned after consistent volume, a healthy Achilles and the 20 September half-marathon check.
0128 Jul — 23 Aug

Rebuild

Four-run frequency. Mostly easy. Progress the long run only when next-day Achilles response is quiet.

0224 Aug — 20 Sep

Develop

Add controlled quality after consistency is stable. Keep strength midweek and protect Sunday.

0320 Sep

Half gate

A 1:41 half predicts about 3:32 by the plan’s 2.1 factor. About 1:39 supports 4:56/km more convincingly.

0421 Sep — 25 Oct

Peak + taper

Peak at 28–29 km unless every recovery signal is green, then reduce volume while retaining rhythm.

Before today's session

Train, reduce or recover?

On-device check

CHECK TODAY

Tap each line to mark yes or no. Use the result with how you actually feel.Practical coaching rule—not medical diagnosis.

Garmin marathon prediction

4:53:17 → 4:18:2228 May to 27 Jul · best 4:09:18 on 17 Jul
Goal gap38m 22s

Useful as a trend, not a verdict. Long-run durability and race-specific work are not yet represented by the current low load.

04 // On the road

Recent Strava activities.

Two live activity cards served directly by Strava. Open either one for the complete route, splits and session details.

Synced from Strava
LatestStrava activity
YesterdayStrava activity