Updated 26 Aug 2026 · 341 activities · 2026-01-01 to 2026-08-24

Busselton Command Centre

Status: RED

Volume over the last 14 days is 57% below the previous 14 (12.6 h vs 29.2 h).
ACWR is 0.05 — below 0.8, the detraining range.
No HRV, sleep or resting-HR data available, so recovery state cannot be assessed — only training load.

Days to Busselton10206 Dec 2026

Last 7 days0.5hours · prior 7: 12.1

Season volume421hours · 341 activities

Load sourcedurationno power/pace ingested

Weekly volume by discipline

Moving time, duplicate uploads removed. Hover any block for the week's detail.

SwimBikeRunStrength

Show weekly table

Week	Swim h	Bike h	Run h	Str h	Total h	Run km	Bike km	Swim km
2025-12-29	0.4	5.4	1.1	0.0	6.9	12.8	183	1.5
2026-01-05	1.5	7.2	1.4	0.0	10.1	17.8	237	5.8
2026-01-12	1.1	11.5	2.0	0.6	15.3	23.4	369	4.3
2026-01-19	0.4	9.2	2.1	0.6	12.3	25.7	280	1.5
2026-01-26	0.7	6.6	2.1	0.6	10.0	25.5	216	2.5
2026-02-02	2.1	8.9	2.7	1.2	14.9	31.7	274	7.7
2026-02-09	3.1	7.1	2.1	0.8	13.2	25.2	225	11.3
2026-02-16	2.5	6.3	3.2	0.0	12.0	38.1	201	10.5
2026-02-23	2.1	9.0	3.5	0.3	14.9	43.4	282	8.1
2026-03-02	2.4	8.7	2.2	0.0	13.2	25.7	255	9.2
2026-03-09	2.5	7.5	3.0	0.0	12.9	36.5	229	9.7
2026-03-16	2.5	8.7	3.2	0.0	14.4	38.5	246	9.6
2026-03-23	1.7	5.9	1.7	0.0	9.3	20.0	171	6.5
2026-03-30	1.7	6.3	3.0	0.0	11.0	38.4	186	6.3
2026-04-06	3.2	7.1	4.2	0.0	14.5	53.6	243	11.7
2026-04-13	2.4	8.1	3.0	0.9	14.3	38.9	284	9.0
2026-04-20	2.6	6.5	3.9	0.0	13.0	51.3	192	9.5
2026-04-27	2.1	7.8	2.4	0.2	12.4	32.3	235	7.9
2026-05-04	2.1	5.5	2.0	0.0	9.6	22.2	185	7.9
2026-05-11	3.7	7.7	3.3	0.0	14.7	42.0	270	13.8
2026-05-18	3.1	7.9	4.3	0.0	15.3	54.2	272	11.8
2026-05-25	2.9	7.2	3.1	0.0	13.2	39.3	236	11.0
2026-06-01	1.7	7.9	4.5	0.0	14.1	58.0	246	6.4
2026-06-08	1.8	3.8	4.7	0.0	10.4	63.2	86	7.2
2026-06-15	2.2	6.8	1.7	0.0	10.8	20.2	202	8.5
2026-06-22	2.6	5.7	2.8	0.0	11.2	36.3	186	10.1
2026-06-29	2.6	7.8	3.7	0.0	14.1	44.2	253	10.1
2026-07-06	2.0	9.9	2.9	0.0	14.9	35.2	297	8.0
2026-07-13	2.5	8.7	2.2	0.0	13.4	27.0	241	10.0
2026-07-20	2.7	7.1	1.5	0.0	11.3	17.9	211	10.5
2026-07-27	2.2	10.7	2.9	0.0	15.8	34.6	292	8.3
2026-08-03	2.7	6.7	3.9	0.0	13.3	45.7	233	10.5
2026-08-10	1.8	7.8	3.3	0.0	12.9	41.3	237	7.0
2026-08-17	0.0	1.0	0.5	0.0	1.5	5.5	0	0.0
2026-08-24	0.0	0.5	0.0	0.0	0.5	0.0	17	0.0

Measured — moving time as recorded by the device.

Performance management chart

CTL, ATL and TSB require a training-load score for every day.

TSS not available for this datasetNo per-activity power or pace streams have been ingested, so no load score exists to accumulate. Connect intervals.icu (which already computes TSS) or run a stream backfill.

Acute : chronic ratio — on duration

7-day mean daily load over the 28-day mean. Shaded band is 0.8–1.3; above 1.5 is the flagged danger zone. Both the classic rolling ratio and the EWMA variant are shown, because the rolling form has known methodological criticisms and disagreement between them is itself a signal.

RollingEWMA

Computed on duration. Duration answers ‘more hours than usual’, not ‘more work’ — it cannot see intensity.

ACWR now0.05sweet spot 0.8–1.3

Monotony0.417-day mean ÷ SD

Strain0weekly load × monotony

Swim volume by week

Hours per week, with distance and session count in the tooltip.

Measured.

Swim performance management chart

Needs a per-activity load score.

No TSS for this disciplineIngest streams or connect intervals.icu.

Swim pace per 100 m

Session average pace over time. Stroke rate, distance-per-stroke and SWOLF are not in the ingested feed; they need the per-length swim data from the original .fit files.

Measured. Sessions with corrupt pace excluded — see Data quality.

Bike volume by week

Hours per week, with distance and session count in the tooltip.

Measured.

Bike performance management chart

Needs a per-activity load score.

No TSS for this disciplineIngest streams or connect intervals.icu.

Run volume by week

Hours per week, with distance and session count in the tooltip.

Measured.

Run performance management chart

Needs a per-activity load score.

No TSS for this disciplineIngest streams or connect intervals.icu.

Run cadence

Steps per minute per session. Vertical oscillation, ground contact time and GCT balance require a chest strap or pod that reports run dynamics — they are not present in this data.

Measured.

Mean maximal power

Best average power for every duration from 5 s to 5 h, on a log time axis. This implementation was validated against Strava's own best-effort figures across 13 durations — mean difference 0.12%, worst 0.29%.

No mean-maximal dataNeeds per-activity power or pace streams.

Efficiency factor

Output per heartbeat, tracked over time.

No efficiency-factor dataEF needs normalised power (or graded pace) and heart rate on the same activity.

Aerobic decoupling

Your stated single most important Ironman readiness metric.

No decoupling dataNeeds power (or pace) and HR together on aerobic sessions over 60 minutes. Nothing in the ingested feed carries both.

Fatigue resistance

Power after 1000–2500 kJ versus fresh.

No durability curvesNeeds full power streams from rides long enough to pass 1000 kJ — roughly 75 minutes at your endurance power.

Readiness

HRV, resting heart rate, sleep and body mass with their own baselines.

No wellness data in the storeStrava does not expose HRV, sleep, resting HR or weight at all. intervals.icu does — it syncs them from your Garmin account and is the reason it is the preferred source.

Today: RED

Volume over the last 14 days is 57% below the previous 14 (12.6 h vs 29.2 h).
ACWR is 0.05 — below 0.8, the detraining range.
No HRV, sleep or resting-HR data available, so recovery state cannot be assessed — only training load.

Every line above is a rule you can read and disagree with. There is no composite score.

Race projection — Ironman Busselton

102 days out. Sub-9:00 target.

Model assumptions — all of them, on screen

Bike split modelled at 280 W normalised (IF 0.75 against FTP 375 W), the target you set — not a value derived from your data.
Speed at that power depends on CdA, wind and rolling resistance, none of which are in this dataset. Busselton is flat, so the dominant unknown is wind, and on the day it can move the bike split by 15–20 minutes in either direction.
Run split anchored to your threshold pace of 4:00/km with an Ironman-specific slowdown factor.
Swim uses your stated race pace of 1:31/100 m, not a measured CSS — no valid CSS test exists in the data.
Transitions assumed at 6 minutes combined.

Why no split table is shown

A projection built on a target power you supplied, a guessed CdA and an assumed swim threshold would tell you what you already believe, dressed up as an output. It would be the prettiest chart here and the least trustworthy. Current CTL: not computable. Once load data is flowing and a CSS test exists, this view models splits from measured durability at 280 W — specifically, your power decay after 2000 kJ, which is roughly where you will be at Busselton's 140 km mark.

Data quality

Run on every sync. These flags decide which numbers on this dashboard you can trust.

Severity	Flag	Count	What it means
Check	no_sensor_data	21	Manual entry with no device recording. Counted in volume only.
Critical	probable_duplicate	12	Same session uploaded twice; the copy has no sensor data. Excluded from every number on this dashboard.

Show the duplicate uploads being excluded

Date	Discipline	Name	Duration	Distance
2026-01-21	bike	Night Ride	55 min	30.0 km
2026-02-18	swim	Morning Swim	5 min	0.3 km
2026-03-04	bike	Night Ride	64 min	35.0 km
2026-03-10	bike	Night Ride	65 min	35.0 km
2026-03-17	bike	Night ride	1 min	38.0 km
2026-03-26	bike	Morning Ride	56 min	31.2 km
2026-04-02	bike	Morning Ride	65 min	37.0 km
2026-04-21	bike	Night Ride	60 min	30.0 km
2026-06-09	bike	Night Ride	68 min	36.6 km
2026-06-16	bike	Night Ride	65 min	34.7 km
2026-08-12	bike	Morning Ride	0 min	32.0 km
2026-08-18	bike	Morning Ride	0 min	30.0 km