today's session
daily check-in
intake vs target
today at a glance
calendar · tap any day
rest
training
long run
high intake
race
strength
run
intake logged
no check-in
Cell colour is the day's plan; a solid fill hit target intake, a faint fill missed it, an outline means the day wasn't logged. Dots below the date are strength/run/intake, same as before.
compared with the period before
volume
what's coming
recent runs · tap for detail
weekly distance
fastest runs
aerobic efficiency
training zones
refuel calculator
Distance10.0 km
Target pace6:00/km
Intake rate60 g/h
Body weight79 kg
Duration
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Every
—
Serves
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carry one spare
Carbs
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Take at
Fuelling is driven by time, not distance — the calculator derives duration from distance and pace, then divides. All of this counts inside the day's carbohydrate target, not on top of it.
the two rules that matter on the day
Start fuelling at 20 minutes, not when you feel like it. By the time you feel you need a gel, you needed it twenty minutes ago. Set a watch alarm.
Take water with every gel — 150 to 250 ml. Concentrated carbohydrate without fluid slows gastric emptying and is a common cause of gel nausea.
Fluid overall: 400–800 ml/h, drink to thirst. Sodium 0.5–0.7 g per litre. Drinking to thirst is well evidenced and the risk runs toward over-drinking, not under.
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