2026-05-26 — Coach brief
Readiness call
Push. Readiness 90, sleep 87, HRV contributor 95 — all at the high end of your recent range. Resting HR scored 100. Temp dev at −0.17°C is consistent with mid-follicular: estrogen rising, no hormonal drag. Day 7 of cycle is squarely in your performance window. No flags anywhere in this data. Train as planned, full effort.
Today's prescription
Run: Phase A Week 1, Tuesday — 7 km easy. Target pace 5:45–6:15/km. Conversational throughout; this is aerobic base work, not a fitness test. Houston dew point check before you go: if > 70°F, add 30 sec/km and shift toward 6:15–6:45/km. No structure needed on the watch — hit Run, track GPS, keep it honest and relaxed. (Pfitzinger base-build logic: protect easy days so quality days actually hit quality.)
Lift: Phase A Week 1, Wednesday — Session B (Full Body).
- Front Squat OR Trap Bar DL — 3 × 6–8 (alternating; pick one for today, note which)
- Bench Press — 3 × 6–8, double progression
- Pull-up (assisted as needed) — 3 × 6–10
- Bulgarian Split Squat — 3 × 10/leg, RPE 8
- DB Lateral Raise — 3 × 12–15, RPE 8
- Plank — 3 × 30–45 s
No lift data on file yet — today's session sets your baseline weights. Log actual loads after. Session cap ~50 min.
Run first, lift after. No conflict: easy run + full-body lift is fine same day.
What to watch for
- Log today's main lift loads — bench, squat/trap bar, pull-up assist level. Plateau detection starts here.
- Note dew point before the run. If you adjust pace, log the actual weather condition so heat-adjustment patterns calibrate over summer.
Nutrition note
Follicular phase + moderate training day (7 km easy + full-body lift): target ~2,000–2,200 kcal, protein minimum 150 g. Carb-forward around training; this is a build day, not a deficit day.
Meal plan — Week of 2026-05-25
> Planner's note: Most of Joke's nutrition preferences are still [FILL IN]. This plan uses sensible defaults — high-protein, flexible, batch-cook-friendly, realistic for a full-time desk job. The structure is solid; the specific meals are placeholders Joke should edit to match her actual tastes. Callouts marked 🔧 = "change this when you fill in preferences."
Mon 2026-05-25
Day context: Week 1 / Phase A begins. Mon = Lower Body lift (back squat, hip thrust, RDL, lunge, calf raise, hanging leg raise). High training load → training-day carbs. Follicular day 6 = good insulin sensitivity; carbs will be used well. Protein-forward all day, carbs distributed around training.
- Breakfast: 3-egg scramble + 1 slice whole-grain toast + 1 piece fruit (banana or orange) — protein 24 g / carbs 45 g / fat 18 g
🔧 *Swap eggs for Greek yogurt bowl if mornings are rushed — note your breakfast preference*
- Lunch: Chicken & rice bowl — 150 g grilled chicken breast, 150 g cooked white rice, handful baby spinach, cucumber, drizzle of olive oil + lemon — protein 42 g / carbs 55 g / fat 10 g
🔧 *Pack from home or cafeteria equivalent — note your lunch logistics*
- Dinner (post-lift): Salmon fillet (~180 g) + roasted sweet potato (200 g) + steamed broccoli — protein 40 g / carbs 45 g / fat 18 g
- Snacks:
- Pre-lift (if 5–6 pm lift): banana + 1 tbsp peanut butter — protein 4 g / carbs 30 g / fat 8 g
- Evening if needed: 150 g Greek yogurt (full-fat) — protein 14 g / carbs 8 g / fat 5 g
Day total (approx): protein ~124 g / carbs ~183 g / fat ~59 g → ~1,780 kcal at base; with snacks ~2,080 kcal ✓
🔧 *These numbers will tighten considerably once bodyweight and maintenance estimate are filled in*