web: surface personal training findings — cadence, fueling

- NatesNotes.md restructured into the personal-findings doc (cadence 170
  target / 161 natural, 80 g carb/h, 3/2 breathing, gait cues, injury log)
- load_activities exposes avg_cadence_spm (summaryDTO.averageRunCadence,
  falling back to Takeout's avgDoubleCadence — full coverage, 342/342 runs)
- load_fit_records: FIT running cadence is single-leg rev/min; now returns
  true steps/min ((cadence + fractional_cadence) * 2)
- Dashboard: cadence trend chart (per-run avg, 28-day mean, 170/161 lines)
  + Cad column in recent activities
- Activity Detail: per-second cadence trace with %time >= 170
- Race Plan: fueling section (carb g/h x est. finish time per race)
- one-time migration: 18 epoch-ms-as-text timestamps -> ISO (P2 item;
  backup at data/backups/garmin-20260612-082025.db)

Co-Authored-By: Claude Fable 5 <noreply@anthropic.com>

NatesNotes.md

@@ -1,47 +1,78 @@
-# Nate Personal Notes
+# Nate — Personal Findings
 
-## Eisley
+Working notes from PT (Eisley), self-observation, and race experience.
+Last recap: 2026-06-12 (day before the 30K).
 
-### Exercises
+## Cadence & HR — the two numbers that matter
 
-### Gait / posture
-- knee forward
-  - stepping too far forward
-  - lose momentum, hard strike, pulling
-  - instead, run on ice
-  - feet land underneath, push backward
-  - this has revealed weakness and asymmetry in feet/ankles/legs
-  - in particular, left foot is very difficult to load medial side during pushoff
+- **170 spm is ideal**; natural cadence is **161** — body falls back to it
+  when not consciously cued.
+- Holding ~170 has made HR consistently maintainable **< 145** (top of Z2 is
+  143) — at the cost of running slower. That trade is the point.
+- Watch datafield: big HR + cadence only — the only fields needed in training.
+- Current block (week of Jun 5–12): mostly low-HR walking, deliberate.
 
-- 170 bpm is ideal
-  - This has made HR consistently maintainable < 145
-  - I end up running slower to maintain HR
-  - datafield on watch showing big HR/Cadence - only important fields for training
+## Breathing
 
-- feeling of winding/turning my feet sup on lateral, inf on medial
-  - aligns with medial MTP avoidance, good queue
-  
-## Anatomy Observations
-- Natural cadence is 161. Body falls back to this if I don't think about it
-- Feeling of legs out of socket, or tailbone out of place, or sacrum twisted(?)
-- asymettery in motion of each leg
-- tightness and weakness where collarbones join
-  - feel of trying to pull that area down seems right
-- likewise in shoulders, feel out of socket or twisted/tight
+- **3 strides in / 2 out.**
+- Noticed the diaphragm very often lands in the same position on the same
+  foot — odd-count breathing (3/2) rotates which foot takes the exhale impact.
 
-## Other PT Findings
+## Nutrition
 
-### Connor Harris
-- Big toe ball exercise
-  - side faces wall 
-  - forearm against wall, opposite leg slightly lateral
-  - raise wall-side leg marcher
-  - lift body w/far leg, focus on pressing into big toe ball
-  - imagine trying to lift toes from ground
+- **I have undernourished in races.**
+- Goal: **80 g carbs/hour** during long efforts.
+  - At 30K (~3.5 h?) that's ~280 g total — plan bottles/gels ahead, don't wing it.
 
-## Race Logistics
-- I have undernourished 
-  - 80g carb/hr goal
-- 3 strides in / 2 out breathing
-  - noticed diaphragm very often in same place on same foot
-- 
+## Gait / form cues (Eisley)
+
+- Problem: knee forward / stepping too far out front → lose momentum, hard
+  strike, pulling instead of pushing.
+- Cue: **"run on ice"** — feet land underneath, push backward.
+  - This revealed weakness and asymmetry in feet/ankles/legs; in particular
+    the **left foot struggles to load the medial side during pushoff**.
+- Cue: feeling of winding/turning the feet — sup on lateral, inf on medial —
+  aligns with the medial-MTP avoidance; good cue.
+- Ice-walk stride note from injury rehab (2026-03-08): shorter, less
+  out-in-front steps; cue of rotating musculature from inner to outer
+  (pull meat back from inside inner ankle bone, push out behind outer
+  ankle bone) felt good.
+
+## Anatomy observations
+
+- Asymmetry in the motion of each leg.
+- Feeling of legs out of socket / tailbone out of place / sacrum twisted(?).
+- Tightness + weakness where the collarbones join — the feel of pulling that
+  area down seems right; likewise shoulders feel out of socket or twisted.
+
+## Injury history
+
+- **2026-03-07, right leg**: right inner leg felt "short", tending to limp,
+  unable to pull the right leg back far; legs heavy, cardio fine.
+  Rehabbed via the ice-walk stride work above (see ../RunningLogs.md).
+
+## PT exercises (Connor Harris, YouTube)
+
+- **Big toe ball exercise**: side faces wall; forearm against wall, opposite
+  leg slightly lateral; raise wall-side leg (marcher); lift body with the far
+  leg, focus on pressing into the big-toe ball; imagine lifting the toes
+  from the ground.
+
+## 50M training strategy
+
+- Races: 30K **2026-06-13**, 50K **2026-07-25**, 50M **2026-09-12**.
+- **Minimize Z3 junk miles** — polarize: Z2 volume + deliberate quality.
+- Low-HR walking counts as training (time on feet) even though the dashboard
+  currently ignores non-running activities.
+
+## Where this lives in the data / web UI
+
+| Finding | Surfaced today? |
+| --- | --- |
+| HR < 145 / zone discipline | ✅ Time-in-zone (Activity Detail), polarized split (Dashboard) |
+| Minimize Z3 junk | ✅ Dashboard "Polarized split (last 12 weeks)" |
+| Aerobic base quality | ✅ Pa:HR decoupling (Activity Detail) |
+| **Cadence 170 vs 161** | ❌ not shown anywhere, though per-second cadence is in every FIT |
+| **80 g carb/hr fueling** | ❌ nothing — Race Plan page could compute totals from projected duration |
+| **Walking / time-on-feet** | ❌ Dashboard filters to `type="running"` only |
+| 3/2 breathing, form cues | n/a — not watch-measurable; lives in this file |