🏔 5 Cascade Loops

52 weeks · Goal: 4 Apr 2027

of 52

Phase 1: Foundation45 weeks to go

Synced via Strava · Daily 9 PM

Next Session

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Next up

Training Adherence Score

—/100

Calculating…

Based on all sessions since training start (6 Apr 2026)

Rolling 7 Days (from last sync)

Distance

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of —

Elevation

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of —m

Sessions Completed

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Rolling 28 Days (from last sync)

Distance

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of —

Elevation

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of —m

4-wk Avg/Week

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km/week

Sessions Done

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This Week (W7 · —)

Sessions

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Weekly Volume

Planned vs Actual + 4-wk Rolling Avg

Week-on-Week Load Change

% change in weekly km · flag if >10%

Week	Actual km	Change

Heart Rate Zone Distribution

Running sessions only · estimated zones

Actual

Ultra ideal (80/20)

Thresholds: Z1 <120 · Z2 120–140 · Z3 141–155 · Z4 156–170 · Z5 >170 bpm (estimated)

Running Economy (Pace per HR Beat)

Lower = more efficient. Trend shows aerobic adaptation.

Average HR on Long Runs

Long runs (>7km) — aerobic efficiency over time

↓ Decreasing HR at same distance = improving aerobic base

Cumulative Distance to Goal

Total Training Volume · 52 weeks

—km

of —km planned

—% complete— race distances

Long Run Progression

Sunday long runs — actual vs planned distance

Time on Feet (Long Runs)

Estimated from pace × distance — key ultra metric

Elevation Density (m/km)

Race target: 34m/km (Cascade). Trend shows race specificity.

Cascade Milestones

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