Today’s check-in
Weekly review
Today’s target
This week’s calories
Saved weights
Saved in this browser using local storage. Export your data occasionally if this is important.
Training plan
Half marathon structure: Monday run, Wednesday quality run, Saturday long run. Weights sit on Tuesday, Thursday and Friday.
Weekly phase guide
Meal templates
Adjust oats, potato and orzo up/down to match the daily target. Keep protein consistent.
Food adjustment guide
±150 kcal±40 gdry orzo
±150 kcal±40 goats
±150 kcal±200 gcooked potato
Polar in static mode
A fully static Cloudflare Pages app cannot securely connect to Polar OAuth because the Polar client secret must not be stored in browser code.
This version therefore supports manual Polar-style session entry/import only. Use the backend version for real Polar account sync.
Manual training load
Optional: add actual training calories from Polar manually. This does not directly change calories yet; it helps you compare planned vs actual load.
Settings
How dynamic calories work
| 7-day trend | App adjustment |
|---|---|
| 0.25–0.45 kg/week loss | Keep calories |
| Less than 0.20 kg/week loss | Reduce easier days by 100 kcal |
| More than 0.60 kg/week loss | Add 100 kcal to hard days |
| No 7-day average yet | Use baseline phase calories |