Updated 1 Nov 2026

AI Coach

I'm training for a 2:10 Two Oceans half marathon in April 2027, and my coach is an AI. It reads my Garmin data, writes my training blocks, loads the workouts onto my watch and reviews every week with me. This page is the scoreboard.

Heart rate is shown as Garmin training zones only, from Z1 (warm up) to Z5 (maximum). Mountain biking is for fun, so it only shows up as time.

Goal 2:10 Two Oceans half, Apr 2027 · 6:10/km
Latest run 7:16/km 6.2 km on 26 Oct · mostly Z3
Easy share, last week 2% Time in Z1–Z2 · target about 80%
Block 1: rebuild Week 1 of 4 26 Oct to 22 Nov · 5 km test on 17 Nov
Z1 Warm upZ2 EasyZ3 AerobicZ4 ThresholdZ5 Maximum

Time in each zone, every run

Each column is one run since September 2025, split by time in each heart rate zone. Easy running lives in Z1–Z2: so far, almost none of mine has.

0% 50% 100% Fit period Sep–Oct 2026 Block 1 3 Sep 2025 26 Oct 2026

Pace, every run

The same runs, coloured by the zone each spent most time in. The band is my easy pace, 7:00–7:30/km; the dashed line is goal pace for Two Oceans, 6:10/km. Hollow dots are treadmill runs.

5:00 5:30 6:00 6:30 7:00 7:30 8:00 8:30 Easy pace 7:00–7:30 Goal pace 6:10 3 Sep 2025 26 Oct 2026

Easy share by week

Share of all training time (runs and rides) in Z1–Z2, per Monday-to-Sunday week. The usual guide is about 80% easy.

0% 40% 80% Target 80% JanFebMarAprMayJunJulAugSepOct

Weekly training time against the plan

Hours per week by sport. Outlined boxes are the planned total for each week of the current block.

RunMountain bikeStrength Planned
0 h 1 h 2 h 3 h 4 h 5 h 6 h 7 h 24 Aug 31 Aug 7 Sep 14 Sep 21 Sep 28 Sep 5 Oct 12 Oct 19 Oct 26 Oct 2 Nov 9 Nov 16 Nov

Hoogekraal Main Climb

My regular Saturday climb on the mountain bike: 2.8 km and 157 m up. Higher is faster. Best so far 25:07 on 24 Oct. No targets here; it's just nice to see.

Mostly Z4Mostly Z5
24:00 26:00 28:00 30:00 32:00 34:00 SepOctNov

Benchmarks

Races and best efforts, watch time from Garmin.

DateEffortDistanceTimePace
16 Apr 2023 Two Oceans Half Marathon 2023 21.3 km 2:19:31 6:34/km
29 Apr 2023 Best 5 km 2023 5.0 km 27:45 5:32/km
15 Feb 2026 Peninsula Half Marathon 2026 21.2 km 2:18:51 6:32/km
15 Feb 2026 Best 10 km (in Peninsula half) 10.0 km 1:01:07 6:07/km
15 Feb 2026 Best 5 km (in Peninsula half) 5.0 km 29:43 5:57/km
12 Apr 2026 Two Oceans Half Marathon 2026 21.3 km 2:26:47 6:54/km
Apr 2027 Two Oceans Half Marathon (goal) 21.1 km 2:10:00 6:10/km