debrief

A post-run debrief
that shows its work.

One written note after each run: what happened, why, and what to do next. Every number in it is checked against your own file before the note is kept.

Checked numbers
Every figure in the note is checked against your file before the note is kept. A note that fails the check is thrown out.
Your own history
Comparisons are against your own runs of the same kind, never a population average.
It remembers
Last time’s priorities are in front of it next time. When it changes one, it says so and names the old number.

Suunto syncs by itself. Garmin and COROS: drop the .fit file your watch recorded. Where to find it →

Not a training plan, not a chat. One note per run, then quiet until the next one.

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The debrief.

Fri · Tempo (inferred) · Dew point 22.4 °C · Apparent 30.6 °C

On pace it landed almost exactly where your history says it should, averaging 5:25/km. What didn’t match your history was the cost: average HR ran at 102% of threshold and decoupling came in at 7.1%. That combination, same pace, higher strain, points straight at the weather: dew point at 22.4 °C, apparent temperature near 30.6 °C. It lines up with your own pattern too: against the same route four days ago in cooler air, you actually ran faster today (-11 s/km), but decoupling jumped by nearly ten points relative to that day.

What I actually want to flag isn’t the run, it’s the month around it. Over the last 28 days your time has gone 0% easy, 9% moderate, 91% hard. Volume and load aren’t the issue; an all-hard diet like this is exactly where injury risk and stagnation creep in quietly, ahead of anything the load metrics will warn you about.

Priorities:

  • Rebuild an easy tier this week: two runs at conversational effort, until your easy share is off zero.
  • Log intent before sessions like this one, so a heat-driven tempo can be told apart from an off day next time.

Read the full debrief, annotated →

Guides.

Dew point and runningWhy a muggy 18 °C beats you up worse than dry 28 °C, and what to do about it.Aerobic decouplingThe endurance signal in your long runs, and when the number means nothing.Grade-adjusted paceWhat the hill actually cost, and why every app disagrees about the number.Training load for runnersLong-term base, short-term load, training balance: in plain words, for runners.

Searching for an AI running coach? That page says where debrief sits next to plan apps and dashboards.

Your next run, explained.

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