WEEKLY REVIEW
More distance or more intensity: what changed in your week?
Weekly distance is useful, but it does not describe every demand in the week. Keep the total and the session structure side by side.
Keep three summaries separate
Distance answers how much ground was recorded. Duration answers how much time was included by the chosen clock. Intensity needs a defined signal or workout context. Equal distance does not imply identical duration, heart-rate patterns or session structure.
Begin a weekly review by listing the sessions rather than immediately reducing them to one number. Mark the intended purpose and any missing sensor data. That makes a changed week easier to explain without pretending every kilometer was interchangeable.
The same 32 kilometers, different structures
These are illustrative histories, not training recommendations.
| Measure | Week A | Week B |
|---|---|---|
| Recorded runs | 4 × 8 km | 4 × 8 km |
| Recorded durations | 50 + 50 + 50 + 50 min | 50 + 44 + 50 + 44 min |
| Total distance | 32 km | 32 km |
| Total duration | 200 min | 188 min |
| Session notes | Four steady outings | Two steady outings and two mixed-pace sessions |
Week B takes 12 fewer recorded minutes. Its overall pace is about 5:53 per kilometer, compared with 6:15 in Week A. The summary does not tell you whether the faster parts were short repetitions, a continuous effort or a route change. Read the individual records.
Do not manufacture a load value from pace alone
A heart-rate-based load model may distinguish these weeks if suitable heart-rate and profile inputs exist. You cannot assign a trustworthy TRIMP total from the distance and average pace in the table alone. The missing inputs matter.
Also check the clocks. More pause removal can reduce reported duration without changing the moving sections. If the recording method changed between weeks, investigate that before concluding that the training itself became faster or harder.
Write down the actual change
Use Runome's activity details and available load history to state what changed in plain terms: “The distance was the same; two sessions contained faster repetitions.” Then review those sessions separately. Keep observations about the record apart from decisions about what your next week should contain.
The interval-review guide explains why a session average hides its structure. The longest-run and weekly-volume example shows another way equal totals can conceal different distributions. Neither weekly distance nor a load score alone establishes that a training change is appropriate for an individual.