This is a sample of the Training Metric I create for each of my runners.  We use it as a foundation/starting point for each of their cycles (micro/meso/macro) in our periodization-based approach to their training. 

It’s a dynamic tool that evolves as the athlete’s fitness evolves.   100% customizable.  The parameters and algorithms were built specifically for the individual athlete  based on their current fitness-level, race goals, recent performance benchmarks, training cycle, and unique physiological needs.

NOTE:  Please do not use any of this metric for your training, even if some of the data seems similar to your own.  This is a SAMPLE for demonstration purposes only.  Each metric is unique to the individual athlete; applicable only to the runner it was created for at that specific time in their training cycle.  You risk undermining your own fitness by possibly under/over-training-- or more importantly, by injuring yourself.