Portfolio Project

Training Data Analysis Dashboard

Real-time sports analytics & data visualization showcase

đŸ’ŧ Advanced Data Analysis Capabilities This dashboard demonstrates real-time data processing, automated data pipelines, interactive visualizations, sports performance analytics, and API integration with automated updates.
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🛠ī¸ Technology Stack

Python MCP Protocol Chart.js REST APIs Data Visualization Sports Analytics Real-time Updates Netlify GitHub Actions

Current Phase ℹī¸
Current Phase
What it is:
Shows which training phase you're in based on the 12-month marathon blueprint (Phase 1: Aerobic Base, Phase 2: Power Conversion, etc.)
What to look for:
Phase name, progress percentage, days remaining, and monthly distance targets. Upcoming performance gateways show key benchmarks to hit.
Your goal:
Track progress through each phase. Each phase has specific objectives - Phase 1 builds aerobic engine, Phase 2 converts it to speed, Phase 3 sharpens for race.

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Today's Workout ℹī¸
Today's Workout
What it is:
Personalized daily training recommendation based on your current phase, recovery status (HRV, ACWR), and training blueprint.
What to look for:
Workout type (Easy, Long Run, Threshold, etc.), distance, heart rate zone, and HR range. Adjusts automatically if recovery is compromised.
Your goal:
Follow the recommendation to stay on track with your blueprint. If HRV is suppressed (red flag), the recommendation will be adjusted to prioritize recovery.

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Monthly Progress ℹī¸
Monthly Progress
What it is:
Tracks your actual monthly distance vs. target range from the training blueprint. Shows if you're on track for the month.
What to look for:
✅ On Track: Actual distance within target range. ⚠ī¸ Behind: Below target - may need to adjust. Progress bar shows percentage completion.
Your goal:
Stay within monthly target range. Too low = insufficient stimulus. Too high = injury risk. Balance is key for optimal adaptation.

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Performance Gateway ℹī¸
Performance Gateway
What it is:
Key performance benchmarks you must hit to progress through training phases. Each gateway validates that adaptations are occurring.
What to look for:
✅ Met: You've achieved the gateway standard. ❌ Not Met: Gap shows how far you are from the standard. Target date shows when to attempt.
Your goal:
Hit each gateway on time. These are non-negotiable checkpoints - if you can't meet a gateway, the training plan needs adjustment. They prove your training is working.

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Weekly Training Plan ℹī¸
Weekly Training Plan
What it is:
7-day training schedule with daily workouts, strength session placement, and recovery days based on your current phase.
What to look for:
Each day shows workout type, distance, and HR zones. đŸ’Ē indicates strength training days (2x/week). Today's workout is highlighted. Note: Today's specific workout may differ from weekly plan based on recovery status.
Your goal:
Follow the weekly structure. Strength sessions are optimally placed after easy runs. Long runs are typically on weekends. This plan balances volume, intensity, and recovery.

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🛡ī¸ Sector A: The Shield

Readiness & Injury Prevention

HRV Red Flag Monitor ℹī¸
HRV Red Flag Monitor
What it is:
Heart Rate Variability (HRV) measures your nervous system recovery. Higher HRV = better recovery.
What to look for:
đŸŸĸ Green: HRV within normal range. 🟡 Amber: 5-10% drop - monitor closely. 🔴 Red: >10% drop - CNS fatigue detected.
Your goal:
Keep 7-day average above baseline -10%. If red flag appears, cancel/reduce next hard session. For older athletes (37+), recovery is the primary limiter.

ACWR Gauge (Vest-Adjusted) ℹī¸
ACWR Gauge (Vest-Adjusted)
What it is:
Acute:Chronic Workload Ratio measures training load balance. Vest/ruck activities are multiplied by 1.2x for accurate load calculation.
What to look for:
đŸŸĸ Green (0.8-1.3): Sweet spot - optimal training stimulus. 🟠 Orange (1.3-1.5): Risk zone - monitor for fatigue. 🔴 Red (>1.5): Danger zone - high injury risk.
Your goal:
Stay in the green sweet spot (0.8-1.3). Avoid red zone to prevent overuse injuries. The "ghost needle" shows unadjusted load, "real needle" shows vest-adjusted load.

HRV Analysis ℹī¸
HRV Analysis
What it is:
Visual trend of your daily HRV values, 7-day rolling average, and baseline over time.
What to look for:
Daily HRV (purple line) shows day-to-day variation. 7-day rolling average (green line) smooths out noise. Baseline (grey dashed) is your 30-day average. Red zone indicates suppressed HRV.
Your goal:
Keep daily HRV and 7-day average above the red zone. If 7-day average drops >10% below baseline, it's a red flag for CNS fatigue.

⚙ī¸ Sector B: The Chassis

Neuromuscular & Structural Integrity

Stiffness Integrity Test (Plyometrics) ℹī¸
Stiffness Integrity Test
What it is:
Compares Ground Contact Time (GCT) in weighted plyometric sessions vs unweighted baseline. Lower GCT = better leg stiffness and energy return.
What to look for:
đŸŸĸ Green: GCT within Âą15% of baseline - optimal stiffness. 🟡 Yellow: 15-25% increase - stiffness declining. 🔴 Red: >25% increase - reactive collapse, form breakdown.
Your goal:
Maintain GCT <250ms and keep deviation <15%. This indicates superior leg stiffness and spring-like energy return. Tag activities with [PLYO] to track.

Long Run Degradation Curve ℹī¸
Long Run Degradation Curve
What it is:
Shows how Ground Contact Time (GCT) changes during long runs as fatigue accumulates. Each point represents a data sample from a long run (>90 min).
What to look for:
Fresh line (green): GCT in first 45 min - your baseline form. Fatigue line (red): GCT after 90+ min - form under fatigue. ⚠ī¸ CHASSIS FAILURE: If fatigue line slope is >2x fresh line slope, form is collapsing.
Your goal:
Keep GCT stable throughout long runs. If GCT increases >10% during the run, form is breaking down - this is a critical injury risk indicator, especially for older athletes.

đŸ”Ĩ Sector C: The Engine

Metabolic Efficiency & Ground Truth

Ground Truth Zone Monitor ℹī¸
Ground Truth Zone Monitor
What it is:
Histogram showing time spent in each heart rate zone based on your lab-measured threshold of 179 bpm (not estimated).
What to look for:
Vertical line at 179 bpm is your lab threshold. Zone 2 (116-152 bpm): Should be 80-90% of training. Zone 4+ (179+ bpm): Should only appear in threshold workouts. High time above 179 bpm in "easy" runs = zone violation.
Your goal:
Verify threshold workouts touch 179 bpm, easy runs stay below. This ensures you're training in the correct zones based on your actual physiology, not estimates.

Aerobic Efficiency Index (AEI) ℹī¸
Aerobic Efficiency Index
What it is:
Measures how fast you can run at a given heart rate. Formula: Speed (m/min) Ãˇ Heart Rate (bpm). Higher = more efficient aerobic engine.
What to look for:
📈 Upward trend: Your aerobic engine is improving - you're running faster at the same heart rate. 📊 Flat trend: Maintaining fitness. 📉 Downward trend: Fatigue accumulation or overreaching.
Your goal:
See consistent upward trend over weeks/months. This proves your aerobic base building is working. Only includes Zone 2 runs (116-152 bpm) - excludes intervals and [RUCK] activities.

📊 Interactive Analysis Layer

Sleep/RPE Matrix ℹī¸
Sleep/RPE Matrix
What it is:
Scatter plot showing the relationship between sleep quality (Garmin sleep score) and perceived effort (RPE 1-10) during workouts.
What to look for:
Each point is a workout. Lower left (low sleep, low RPE): Good - easy run after poor sleep. Upper right (high sleep, high RPE): Normal - hard workout after good sleep. Lower right (low sleep, high RPE): Warning - hard workout after poor sleep = risk.
Your goal:
Identify your personal sleep threshold for performance. If RPE spikes when sleep

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