The progress
Real intervals.icu history, February through August 2026 — nothing logged before Feb 6. Every number below is pulled straight from the account, including the ones that don't tell a flattering story.
Plus roughly 251 hours of total training time. Distance/hours are honest estimates from the same monthly data as the charts below — the "~" is doing real work, not decoration.
Easy-run pace went from 6:44 to 6:21/km, Feb → Jul, with heart rate essentially unchanged — that combination is a real aerobic improvement, not just a harder effort.
Aerobic efficiency (speed per heartbeat) on easy/moderate runs. Higher is better. May (n=3) and August (n=2) are thin months — hover for exact values.
| Month | Runs | Km | Pace | Avg HR |
|---|---|---|---|---|
| Feb | 9 | 67.5 | 6:41/km | 134 |
| Mar | 14 | 123.3 | 6:07/km | 140 |
| Apr | 10 | 91.9 | 6:11/km | 137 |
| May | 14 | 104.7 | 5:59/km | 147 |
| Jun | 12 | 138.5 | 6:32/km | 136 |
| Jul | 14 | 141.4 | 6:11/km | 138 |
| Aug* | 6 | 62.9 | 6:22/km | 136 |
*Aug partial (through the 14th). Table is all runs; the chart above and headline number use the easy/moderate subset only, which isolates fitness from single hard efforts.
Pace and heart rate both moved the right way, Feb → Aug — a real improvement, just on a smaller sample than running.
Average pace per 100m, pool swims. Lower is better. 4-8 swims/month.
| Month | Swims | Km | Pace/100m | Avg HR |
|---|---|---|---|---|
| Feb | 6 | 10.8 | 2:17 | 133 |
| Mar | 8 | 15.7 | 2:17 | 129 |
| Apr | 7 | 15.4 | 2:17 | 130 |
| May | 5 | 10.6 | 2:17 | 129 |
| Jun | 6 | 12.9 | 2:09 | 132 |
| Jul | 7 | 15.2 | 2:14 | 124 |
| Aug* | 4 | 8.8 | 2:12 | 119 |
*Aug partial. 43 pool swims total, 89.2 km — volume stayed flat all year, only pace and HR moved.
Power only started getting recorded in July, so a power trend genuinely doesn't exist — but distance, time and heart rate cover the whole year, and they tell a real story once outdoor and indoor are looked at separately, the way this project always tracks them.
Speed (km/h) per bpm. Confounded: heart rate rose alongside speed (124→134 bpm), so part of this is harder rides or hotter weather, not a clean fitness gain.
Avg trainer session length, Mar–Jul vs Feb. This is the cleaner signal — no speed/terrain confound indoors.
| Month | Outdoor rides | Avg speed | Indoor rides | Avg session |
|---|---|---|---|---|
| Feb | 7 | 23.3 km/h | 1 | 58 min |
| Mar | 3 | 20.8 km/h | 9 | 93 min |
| Apr | 3 | 21.1 km/h | 8 | 84 min |
| May | 10 | 29.3 km/h | 6 | 79 min |
| Jun | 3 | 27.6 km/h | 10 | 82 min |
| Jul | 10 | 25.2 km/h | 2 | 82 min |
| Aug* | 2 | 28.0 km/h | 3 | 55 min |
*Aug partial and thin on both tracks — 2 outdoor, 3 indoor rides. 2,134 km / 88.2 h outdoor, 53.1 h indoor, 141.3 h combined, two known GPS/mislabel artifacts excluded (below).
What got excluded, not averaged in: a GPS-corrupted "105-minute" ride
that actually covered 321 meters, a mislabeled FTP-test attempt with no usable power,
and 3 trainer sessions mislabeled as outdoor rides (kept in ride counts, excluded from
speed since they have no real distance). The 259W outdoor FTP quoted elsewhere on this
site is a model estimate, not a completed test — benchmarks.yaml still shows
an empty test log as of today.