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Northgate College

  • Cross CountryHead coach
  • Track & FieldHead coach

Rivertown Track Club

  • Distance SquadAssistant coach

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Coach Dana WhitlockHead coach
Help & supportSupport resources and contact optionsComing soonSynced · Today 6:12 AM

This week

33 athletes · Week 6 of 12 · Target meet: Regionals · Oct 24
Week 6 of 12Championship sharpening

Cross Country · Fall 2026

The current block is scoped to Northgate College.

Season phase
Championship sharpening
Target meet
Regionals · Oct 24
Active roster
33 active-team athletes

Coach triage

Who needs attention

Validate the signal, prioritize the next conversation, and decide what changes.

7 items to review

  1. Priority 1Missing completionAthlete text

    Lena Vasquez

    Middle Distance · Tier A

    Lena marked Tuesday’s threshold set incomplete and noted calf tightness after rep four.

  2. Priority 2Unusual deltaSystem flag

    Eli Grantham

    Distance · Tier A

    Eli’s heart-rate drift moved 11% above his last two steady-state sessions.

  3. Priority 3Athlete flagAssistant relay · Coach Arlo Jimenez

    Jordan Reyes

    Distance · Tier B

    Arlo flagged a shortened stride during cooldown and asked for a pre-practice check-in.

  4. Priority 4Sparse dataSystem flag

    Priya Natarajan

    Middle Distance · Tier A

    Priya has one complete session in the current seven-day block; hold the trend read.

  5. Priority 5Formula confidenceSystem flag

    Sofia Lindqvist

    Distance · Tier A

    Sofia’s limiter read changed after a single hilly run and needs coach validation.

  6. Priority 6Missing completionAssistant relay · Coach Ivy Rasmussen

    Harper McAllister

    Middle Distance · Tier B

    Ivy has no completion note for Harper’s two most recent aerobic-power sessions.

  7. Priority 7Unusual deltaAthlete text

    Theo Brandt

    Distance · Tier C

    Theo reported the prescribed aerobic pace felt race-specific instead of controlled.

Formula output

Late-session drift is the limiter to validate

Sparse data

The distance group is holding target pace, but aerobic cost rises late in the session. The current read points to durability before raw speed.

Compare the final reps from the last two threshold sessions, then decide whether the next progression stays intact.

Source: Strava session history + weekly check-insVersion: Ben model v0.3

Speed and intensity markers

Ordered along the athlete’s speed continuum.

  • Aerobic Threshold

    6:08 /mi

    first turn

  • Anaerobic Threshold

    5:34 /mi

    mostly steady

  • Aerobic Power

    5:08 /mi

    sustainable engine

  • Velocity @ VO2Max

    4:42 /mi

    oxygen ceiling

  • Max Velocity

    Not enough data

    No recent max-velocity session

Reserve capacity · separate from speed markers

Anaerobic Battery

13.8 kJ estimate

Above-engine work the athlete can spend

Roster and data

Cross Country

Fall 2026 · Championship sharpening

33 athletesRegionals · Oct 24

Distance

18 athletes

  • Eli Grantham

    5K PR · 14:42

    Tier A

  • Jordan Reyes

    5K SB · 15:16

    Tier B

  • Sofia Lindqvist

    6K PR · 17:48

    Tier A

Showing 3 of 18 athletes

Middle Distance

15 athletes

  • Lena Vasquez

    1500m SB · 4:28.3

    Tier A

  • Priya Natarajan

    800m PR · 2:08.9

    Tier A

  • Tessa Vandermeer

    Mile SB · 4:51.6

    Tier A

Showing 3 of 15 athletes

Environment: productionClock: 2026-08-12T04:19:52.412ZBuild: ffff072

Training context

Insight

Late-session drift is the limiter to validate

Why this matters

If the late-session cost is real, advancing the threshold progression could hide whether durability—not speed—is the current limiter.

Evidence and provenance

Source
Strava session history + weekly check-ins
Model version
Ben model v0.3
Evidence window
Two most recent threshold sessions and current weekly check-ins

Confidence

Sparse data

Only two comparable threshold sessions support this group-level read, so treat it as a prompt to validate rather than a conclusion.

What changes this read: A comparable session without late drift—or athlete check-ins that explain the change—would change this interpretation.

What would RunnerFormula do?

RunnerFormula would keep the next threshold progression unchanged for one comparable session, then check the late-session drift again. This is a comparison point, not an automatic plan change.

Coach next action

Compare the final reps from the last two threshold sessions, then decide whether the next progression stays intact.

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