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Duration × intensity · Higher = harder week
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Feb 25, 2026
12.5 KM
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🏃 C25K 2026
April 6 - May 30, 2026
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Target: May 30, 2026
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Schedule
🔥 My Consistency
Start: April 6
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Past Events
Auroville Marathon 2026 🏅
February 8, 2026 • Auroville, Puducherry
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MEPZ Run 2026 🏅
March 1, 2026 • MEPZ, Tambaram, Chennai
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MWC Run 2026 🏅
February 22, 2026 • Mahindra World City, Chennai
Event Results (Filtered by RSVPs) 🏆
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Tata Mumbai Marathon 2026 🏅
January 18, 2026 • Mumbai, India
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Freshworks Chennai Marathon 2026 🏅
January 4, 2026 • Chennai, India
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DRHM Training Program
This page is to track DRHM training. The DRHM training will have the following phases:
- 1. Base: Till 28-March
- 2. Hill Training: 29-Mar to 25-Apr
- 3. General Training: 26-Apr to 30-May
- 4. Race specific/Peaking: 31-May to 4-Jul
- 5. Taper: 5-Jul to 19-Jul
High level guidelines:
- 1. Run days are Tue, Thu, Sat and Sun.
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🟢 Optimal (270-360 min) | 🟠 High (>360 min) | 🔵 Building
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Optimal: 80-120%
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DRHM Summary 📋
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Run Time ⏱️
Target: 4+ runs and 4.5-6 hours per week during base building.
Acute Time Load (ACWR) 📈
Formula: (Last 7 Days) / (Chronic Average Weekly). Ideal: 80-120%.
Run Heart Rate (Avg / Max) 💓
💓 HR Based Training
Optimize your aerobic base by training with Heart Rate zones. This program focuses on building physiological efficiency and fat adaptation.
Zone 2 Focus
Keep easy runs below your zone 2 HR.
Aerobic Excellence Awaits
Use Heart Rate zones to train smarter, not harder. Focus on physiological efficiency.
Typical formula: 180 - Age. Used to color-code your HR data.
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You are enrolled in HR Based Training. Sync your activities to track progress.
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HR Summary 📋
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Training Impulse (TRIMP) 📈
TRIMP measures total physiological stress (duration × heart rate intensity), giving a better picture of effort than just distance.
Cardiac Drift & Pace Trend 🫀
Combined view: each cell shows decoupling % (top) and pace change (bottom). A drift of < 5% with steady pace = strong aerobic fitness.
Time in Zones 📊
Run Heart Rate (Avg / Max) 💓
Efficiency Factor (EF) ⚡
Efficiency Factor (EF) measures aerobic efficiency: Speed (meters/min) divided by Average Heart Rate (bpm). Higher is better. Displayed as weekly or monthly averages.
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NOMINATE your Power Players (PP), Optimally Rested (ORP), and Completely Rested (CR) athletes for each day of the championship.
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Stats 📈
Deep dive into your running data.
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PR Trends 🏆
Your fastest times over the years.
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Quarterly Mileage 📅
Total distance (km) run per quarter.
| Year | Q1 (Jan-Mar) | Q2 (Apr-Jun) | Q3 (Jul-Sep) | Q4 (Oct-Dec) |
|---|---|---|---|---|
| Select an athlete to view data. | ||||
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Gallery 📸
Memories from the track.
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🎥 TPL Upload Center
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🎥 TPL Yoga evaluation
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🎥 TPL Strength evaluation
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🛡️ Admin Dashboard
Manage tribe operations, users, and content.
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Users registered but not yet connected to Strava.
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🔐 Access Control
Grant administrative privileges and specialized roles.
🎖️ Tribe Honors
Award merit badges for legendary achievements.
📢 Global Broadcast
Immediate announcement for the home screen pulse.
📅 Training Schedule
Update the daily workout plan for the tribe.
💾 Pulse Sync Engine
Force synchronize athlete activity history from Strava.
🔐 User Security
Force trigger password reset for any athlete.
🏅 HR Challenges
Set monthly challenges for all HR training athletes.
☠️ Delete User Data
Permanently delete ALL data for a user (runs, vitals, posts, etc.) and remove their auth account. This is irreversible.
Choose a user from the dropdown. This is irreversible.
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Send performance recaps and reports via email.
📸 Media Manager
Upload images directly to the tribe gallery.
⚙️ C25K Administration
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➕ Add C25K Runner
Select a user from the dropdown to mark them as a C25K runner.
🏃 C25K Runners Management
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TPL Admin - Players List 🛡️
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Tournament RD Dashboard ⚙️
Race Director Control & Multi-Team Verification
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📊 Team Standings Summary
▲🏆 Individual Leaderboards
▼💎 Special Points Admin
▼📝 Excel Format Requirements
Your file (.xlsx, .xls, .csv) should have the following columns in this order (Header row is required):
- Column A: Team Name (e.g., Jagan, Rex, Anbu — helps disambiguate duplicate names like "Mahesh")
- Column B: Player Name (Must match Registration Name exactly). 💡 Leave blank to award the Entire Team.
- Column C: Date (Format: YYYY-MM-DD or standard Excel Date)
- Column D: Points Value (Number, can be decimal)
- Column E: Reason / Category (e.g., Core, Strength, Event Bonus)
💡 Tip: To award an entire team, specify the Team Name in Column A and leave Column B empty. Click below to download a ready-made template with all players pre-filled!
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