Did you follow your plan?

Open your Run-R plan and a week of runs from your watch. Each run is judged against the session it was for, with the same engine as the Run-R app.

Your plan and runs never leave your device. The plan is rebuilt from its link and the files are read by this page, in your browser. Neither is uploaded, stored or sent anywhere, and both are gone when you close the page.

1. Your plan

No plan yet? Build one in about a minute, then come back.

2. Your runs

Open run files

A week or two of .fit, .gpx or .tcx files. On Strava or Garmin Connect, open each run and use Export Original.

Example: week 6 of a 12 week half marathon plan

A made-up runner (VDOT 45) so you can see what the check gives. Open your plan and runs to check your own.

On plan 3Too hard 1Short of the plan 1Moved 1

Week 6Build

38 of 40.5 km run

  • Tue 13 Oct

    Tempo: 3 × 5 min threshold

    On planThreshold: 3 of 3 blocks on pace.

    Reps taken from your watch laps.

  • Wed 14 Oct

    Easy: 5 km easy + strides

    Too hardEasy: 5 km, but 28 s/km quicker than easy pace.

    Easy pace is about 5:34/km or slower.

  • Thu 15 Oct

    Intervals: 3 × 800 m

    MovedMoved to Friday.

    3 × 800 m

  • Fri 16 Oct

    Intervals: 3 × 800 m

    On planIntervals: 3 of 3 reps on pace.

    Thursday's session, done today. Reps taken from your watch laps.

  • Sat 17 Oct

    Easy: 5 km easy

    On planEasy: 5 km at 5:51/km, nicely easy.

  • Sun 18 Oct

    Long: 15.5 km long

    Short of the planLong run: 12 of 15.5 km.

What the check looks at

Every run is matched to a day of your plan, then judged against what that session was for. It is the same code the Run-R app runs on your season, so the verdicts match.

Easy and long runs
Distance against the plan, and pace against your easy (or long run) pace. Too quick is a finding: more than 12 s per km quicker than the quick end of easy. Slow is never a fault. Short means under 80% of the plan and more than 1 km short.
Threshold
Each block found in the run and compared with its target, within 5 s per km or 2%, whichever is larger.
Intervals and race pace
Each rep, within 4 s per km or 1.5%, whichever is larger.
Repetitions
Each rep, within 5 s per km or 2%, whichever is larger. GPS is rough over 200 m, so the band is a little wider.
Marathon pace
The block, within 6 s per km or 2.5%, whichever is larger.
Hills and fartlek
Run by effort, so the reps are counted, not paced.

Reps come from your watch laps when you pressed the lap button, otherwise from the pace in the track itself. When a file has neither, the check says less, and says why. It never guesses.

How runs are matched to the plan

  1. A run on a day with a planned session is judged against that session. Two runs in a day both count.
  2. A planned session with no run that day can take a run from another day of the same week that had nothing planned, if the run fits it: a workout for a workout, a long run for a long run.
  3. What is left is missed (planned, no run), extra (a run with nothing planned) or rest.

It only knows about the files you open. A run you did without a file shows as missed, so open every run for the weeks you check.

Getting your run files

  • Strava: open the activity, then the three dots menu, then Export Original (or Export GPX).
  • Garmin Connect: open the activity, then the cog menu, then Export Original. It downloads a .zip with the .fit inside, which works as it is.
  • Other watches: any .fit, .gpx or .tcx export works. A whole Strava or Garmin account export (.zip) works too.

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