Week 1 base · 8/3–8/9 long 14.4/14.6–16.6 ✓ · adherence 100% 46.6 / 49.5–57.7 mi

• Mon 03
  4.6–8.9 easy @ 7:35–8:17
  4.8 mi 8:03/mi creek creek
• Tue 04
  4.6–8.9 easy @ 7:35–8:17
  7.2 mi 8:21/mi air so wet hora
• Wed 05
  14.6–16.6 long run @ 7:37–8:24 prior 3/6/26 · 16mi · 7:50 2/7/25 · 16mi · 8:11 3/28/26 · 17mi · 8:42
  14.4 mi 8:21/mi twohour
• Thu 06
  4.6–8.9 easy @ 7:35–8:17
  6.2 mi 8:14/mi tracks
• Fri 07
  4.6–8.9 easy @ 7:35–8:17
  4.2 mi 8:06/mi yarding
• Sat 08
  7.6–10.1 workout @ 6:56–7:14 warm up, 10x 3on/1off, cool down prior 8/22/23 · 9.1mi · 7:30 1/24/23 · 9.2mi · 7:06 9/6/22 · 7.5mi · 7:39
  9.9 mi 8:02/mi salem distance
• Sun 09
  rest
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Tap “rearrange days”, then tap two days to swap their planned workouts (actuals stay put). Saves to plan.json server-side (needs an edit key); shows instantly here and syncs everywhere on the next rebuild.