Readiness
Push. Day 8, follicular — peak performance window. Readiness 89, sleep 79, HRV contributor 95, resting HR contributor 100. All trending up across the week (readiness: 77 → 88 → 84 → 87 → 94 → 82 → 90 → 89). No red flags anywhere. Temperature deviation stable and slightly negative, consistent with mid-follicular. Train as planned.
Today's Run
Rest day. Per Phase A Week 1 template, Wednesday has no run prescribed. (Tuesday was 7 km EZ — noting your Strava shows a weight session Tuesday, not a run. The 7 km EZ is still outstanding unless you swapped intentionally. Flag if you moved it.)
Today's Lift
Phase A, Week 1 — Session B, Full Body (Wednesday slot).
| Lift | Prescription |
|---|---|
| Trap Bar DL (or Front Squat — alternate weekly) | 3 × 6–8, double progression |
| Bench Press | 3 × 6–8, double progression |
| Pull-up (assisted as needed) | 3 × 6–10 — you logged 7/4/3/4 yesterday... wait |
⚠️ Conflict flag: Strava shows a weight session Tuesday 2026-05-26, logged at 15:48. That session included pull-ups, hip thrust, rows, step-ups — it maps closely to Session B or a hybrid. If that was your Wednesday lift done a day early, today should be a rest day for lifting. Clarify: was yesterday's session your Week 1 Wednesday lift? If yes, no lift today. If it was an extra/unplanned session, do Session B today but cap at 45 min and drop one set per compound.
Watch For
- Log whether Tuesday's session was your planned Wednesday lift — this resolves the scheduling ambiguity going forward.
- Your step-ups note ("went too light") is useful. Next session: jump to 16 kg and reassess RPE at set 3.
Nutrition
Follicular day 8, moderate training load: target ~2,000–2,200 kcal, protein ≥ 145 g. Yesterday's log looks reasonable on protein (turkey, cottage cheese, Fairlife) but light on overall carbs for a training day — carb up a bit today if today has a session.