Estimated from this week's planned sessions: speed sessions count as hard, tempo as moderate, everything else (easy runs, recovery, the long run) as easy — using each session's whole distance at its zone pace, so short warmup/cooldown segments inside a hard session are counted as hard too. It's an estimate, not a lab measurement. Research on marathon runners consistently finds roughly 80% easy / 20% moderate-hard splits training time in the fastest, healthiest programs.

Load = session RPE (how hard it felt, 1-10) × duration in minutes, summed across the week — the same method (Foster, 2001) sports scientists use to track how hard a week actually was, not just how many km you covered. It only counts sessions where you've logged both a completion and an RPE.