Training Philosophy
Health &
Training.
A data-driven approach to endurance training, recovery optimization, and long-term athletic development.
The Approach
Training isn't just about logging miles. It's about understanding how your body responds, adapts, and recovers. I track multiple data streams to build a complete picture of athletic performance.
By integrating sleep quality, heart rate variability, body composition, and training load, I can make smarter decisions about when to push and when to recover.
Key Metrics I Track
Sleep & Recovery
Nightly sleep stages, HRV, and readiness scores
Training Load
Volume, intensity distribution, and progressive overload
Cardiovascular Fitness
VO2 max trends and aerobic efficiency
Body Composition
Muscle mass, body fat, and metabolic health
Biomarkers
Blood panels for iron, vitamin D, and recovery indicators
Integrated Data Sources
Strava
Running & cycling
Oura Ring
Sleep & recovery
Apple Watch
Daily activity
Renpho
Body composition
Labcorp
Blood biomarkers
Training Principles
80/20 Polarization
80% of training at easy, conversational pace. 20% at threshold or above. This builds aerobic base while developing top-end speed.
Recovery-First
Training stress only works if you recover from it. Sleep quality, HRV, and readiness scores guide daily training decisions.
Progressive Overload
Gradual increases in volume and intensity. The 10% rule for weekly mileage increases, with regular recovery weeks.
Live Training Metrics
5,319mi
Total Miles
Apple Watch4,855
Total Workouts
Apple Watch15,167
Avg Daily Steps
Oura Ring52ml/kg/min
VO2 Max
Oura RingVO2 Max
26yo Female Recreational Runners
52
Top 5% (Excellent)
Data Integration
5 SourcesRecovery Metrics
Averaged from Oura Ring over 1000+ days
Training Load Balance
Calculated from Strava + Apple Watch workout data
Cross-Source Insights
Sleep → Performance
71+ sleep score correlates with faster long run pace
Biomarkers → Recovery
Vitamin D <30 linked to lower readiness scores
Composition → Pace
Optimal race weight: ~114 lbs for sub-3:30 marathon
26yo Female Recreational Runner Context
52 ml/kg/min
Avg recreational: 34-38
50-70 mi/wk
Avg recreational: 15-25
52-60 bpm
Avg recreational: 60-72
3:28
Avg recreational: 4:30-5:00
Percentiles based on ACSM guidelines and recreational marathon runner data (40-55 mi/week training)
Want to see the detailed data?
The full training dashboard with charts, biomarkers, and detailed analytics is available in my private IO dashboard.
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