Two runners can do the exact same 20-mile long run. One slept 8 hours, is well-fueled, and feels great. The other slept 4 hours, is stressed from work, and is dehydrated. Same workout, completely different stress on the body.
A coach who only sees mileage treats those two runs identically. A coach who sees your sleep, stress, and diet knows the second runner needs an easy day, not a tempo. That is the difference between adaptive coaching and a spreadsheet.
The signals we track
Sleep hours and quality. The single biggest predictor of how a workout will feel. Poor sleep raises injury risk and reduces the quality you can sustain.
Stress level (1–5). Life stress is physical stress. A 5/5 stress week means your body is already working hard, even before the run.
Daily nutrition quality. Under-fueled training is where injuries and burnout start. We track this so the coach can flag when you are running on empty.
Hydration (oz). Dehydration spikes heart rate and perceived effort. Tracking fluid intake helps interpret why a run felt harder than the pace suggests.
Mood and energy. Subjective, but one of the most reliable early-warning signals. A string of "tired" days often precedes a setback.
Body weight and resting HR. Sudden drops in weight or spikes in resting heart rate are classic overtraining markers.
Weather conditions. A 9:00 pace at 95°F is not the same effort as 9:00 at 55°F. We factor weather into how we interpret every workout.
How to use it
Open the daily log
From the Analytics page, tap "Log Day" to open the wellness modal. It takes about 30 seconds.
Log what you can
You do not need to fill every field. Even just sleep hours and mood gives the coach meaningful signal. Log what you know; skip what you do not.
Let the coach connect the dots
Your recovery score, readiness, and injury risk all pull from these signals. A low readiness day means the coach will suggest an easier workout or a rest day instead of pushing through.
Watch your trends
Over weeks, patterns emerge. You might find your sleep always dips before a hard week, or that your best runs follow high-hydration days. That is the kind of insight no generic plan can give you.
Pro tip: You can log wellness with your voice. Tap the voice dump button and just talk — "slept 6 hours, stressed from work, felt tired on the run" — and we transcribe it into structured signals.
Watch out: Do not try to log perfectly. Consistency beats completeness. A rough daily entry every day is far more useful than a perfect entry once a week.