Training & Recovery

How it works

The mechanics of this kit, plainly — what runs and when, where the data lands, and what you look at.

• Activity sync runs daily · 7am and keeps the Training week dashboard fresh. Daily — pulls in what you recorded and keeps the week honest.
• Weekly review runs sundays · 6pm. Sunday evening — the week's training in one honest note.
• What is captured lands in the Session log dataset, which lives at Data/Training Log in your vault — yours to open, search, and edit like any other file.
• What is captured lands in the Races & goals dataset, which lives at Data/Races and Goals in your vault — yours to open, search, and edit like any other file.
• What is captured lands in the Planned sessions dataset, which lives at Data/Planned Sessions in your vault — yours to open, search, and edit like any other file.
• What is captured lands in the Session sheets dataset, which lives at Data/Session Sheets in your vault — yours to open, search, and edit like any other file.
• What is captured lands in the Parts log dataset, which lives at Data/Parts Log in your vault — yours to open, search, and edit like any other file.
• What is captured lands in the Personal bests dataset, which lives at Data/Personal Bests in your vault — yours to open, search, and edit like any other file.
• What is captured lands in the Shoes & gear dataset, which lives at Data/Shoes and Gear in your vault — yours to open, search, and edit like any other file.
• What is captured lands in the Routes dataset, which lives at Data/Routes in your vault — yours to open, search, and edit like any other file.
• What is captured lands in the Niggle log dataset, which lives at Data/Niggle Log in your vault — yours to open, search, and edit like any other file.
• The Training week dashboard reads from the dataset and shows, at a glance: sessions · km, last 7 · rest days, last 7 · a session, part by part · the plan, kept · last 7 days, minutes · effort, last 4 weeks · sessions, last 7 · km by week, last 4 · distance over time · by sport · personal bests · km on your shoes and gear · races and goals · training and rest days · how this board works.

The wiring, in one breath: Session capture writes to Session log · Activity sync writes to Session log · Session log shown by Training week · Training week kept fresh by Activity sync · Session capture given to Coach · Coach runs Weekly review · Coach holds Race keeper · Coach holds Plan keeper · Coach holds Shoes, routes and niggles · Coach holds Before the session · Race keeper keeps Races & goals · Race keeper records Personal bests · Plan keeper writes to Planned sessions · Plan keeper writes to Session sheets · Session sheets logs into Parts log · Shoes, routes and niggles keeps Shoes & gear · Shoes, routes and niggles keeps Routes · Shoes, routes and niggles records Niggle log.

Getting the most from it

A kit earns its place when it changes what you look at and what you say, not when it is installed. This is the rhythm that makes it pay.

• Say the session in a sentence — "easy 8k this morning in the trail shoes, legs heavy" — or let the daily sync bring it in from your connected account. Either way the week draws itself, and the shoes you name count their kilometres on Shoes & gear.
• Read Training week on Sunday evening with the review note. The shape of the week — sessions, distance, rest — is the thing to look at, not any one run.
• Tell Coach the race or the goal once, with the time you are hoping for. It goes on Races & goals with the pace that time needs, Races and goals on the board draws it on its day, and the Sunday review reads the week against it. Afterwards, say how it went: the result goes on, and a new best goes on Personal bests with the time it beat.
• If you follow a plan, from a coach, a book or a club, read it out to Coach or hand over the file. It is written down as given and marked off as your sessions land, and The plan, kept on the board shows how it is going. Coach never writes a plan for you and never changes one.
• For a session with parts, ask Coach to write it as a session sheet, then press Start under "A session, part by part". The warm-up, the main set and the cool-down come up one at a time with the target beside each, and how each part went is saved as you go.
• Mention a niggle when you notice it. It is written down in your words with what you did about it, so if it keeps coming back you have dates to take to a physiotherapist. Coach never says what it is.
• Before a hard session, ask Coach what it can see: the day's plan, the week's load, the forecast for where you train and, if you keep the Sleep Kit, the last few nights. The call stays yours.

Make it yours

Nothing here is fixed. The pieces are ordinary agents, routines, datasets and dashboards, so anything you know about shaping those applies. Retire whatever earns nothing.

Things people usually change first

Say any of these in chat, or edit them on the kit’s page in the app.

• What counts as a hard session versus an easy one.
• Whether the Sunday note is encouraging or blunt.
• How sessions you mention in chat are logged.
• When the daily sync runs.
• Which pair of shoes is your everyday pair, and the kilometres you would replace each at.
• Where you train, for the forecast before a session.

Your first run

Installing starts a short setup conversation — not a form. Answer roughly, correct later.

1. Adding it opens a conversation with Coach, who keeps the week: your sports, what a normal week looks like, and, once and in passing, whether there is a race, an event or a time you are working towards (it goes on Races & goals exactly as you say it, and "nothing in particular" is a complete answer) — and one question that decides the rest: do you use Strava? A yes connects it right there and the whole season charts itself from history with the daily sync; a no is a complete answer, never asked again — chat capture keeps the log from a sentence.
2. The same sitting seeds the current week from what you have already done, so the board has something true to show before the first sync or the first mention. Rough figures are fine — "about an hour, felt hard" is a perfectly good row.
3. You tell Coach what counts as hard versus easy and what a good Sunday note should say — the numbers, the judgment, or both — and it remembers.
4. From then on there is nothing to fill in. Say "easy 8k this morning" mid-conversation and it lands on the log; with Strava connected the daily sync pulls what you recorded and never doubles a session you already mentioned.
5. Sunday evening brings one honest note — what the week was, one pattern, one gentle suggestion. Until the log has anything on it at all, Sunday stays entirely quiet, and the kit's page and board just carry a one-line offer to sit down with Coach whenever you are ready.

Watch the first pass, then tell it what you would have done differently — that correction teaches it more than any setup could.

The essentials

Learning, preferences and run costs work the same in every kit — so they are covered once, in the Kits guide.

Living with a Kit — the Kits guide →

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