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Open this file any day (bookmark it). It auto-shows the current week. Tap a session → tick Done and log your actual distance, time and effort (1–10). Data is saved in this browser.
To plan with Claude: hit Copy data for Claude and paste it into chat — or Download backup and tell Claude to read ~/Downloads/comrades-progress.json.
Paces are built around a goal marathon pace of 6:30–7:00/km (a sub-4:42 to sub-5:00 qualifier) and slow down for distance. They're guides — effort wins over the watch. Easy runs must feel conversational; if a pace forces you to breathe hard, slow down, especially in the early weeks. Walk breaks are a strategy. A niggle that changes your gait = stop. Race date is estimated (~13 Jun 2027) — confirm on comrades.com and edit if needed.