Coach

Wed
2026-07-22
luteal • day 26 cycle 24-day avg
78
Readiness
78
Sleep
92
HRV
26
Cycle Day

Readiness

Push. Readiness 72, HRV 83ms — below your ~102ms threshold (1 SD under baseline), but you're day 26 of a ~24-day average cycle: late luteal, period likely imminent. That's exactly where HRV drops and sleep softens (79 last night vs mid-80s) — expected, not overtraining. RHR normal (47bpm). No Oura tags (no alcohol/travel/illness) muddying this. Train Day 3 as planned; expect legs to feel heavier than the numbers suggest.

Watch For

Late-luteal heaviness is real today — high RPE on the bumped lifts isn't a red flag. Separately: Tuesday's Day 2 session (squat/shoulders) had heavy skips and 5 lifts now flagged plateau (Back Squat, Hack Squat, DB Lateral Raise, Seated DB Press, Cable Front Raise) — not today's problem, revisit variant swaps next Wednesday.

Nutrition

Late luteal + lift day: lean into protein (130g floor) and a bit more carb than usual — appetite bump is physiological (Stacy Sims), not a signal to fight; save GI caution for tomorrow's run fueling, not today's lift.

Mon 2026-07-20
luteal • d24
🏃‍♀️ rest
🏋️‍♀️ Day 1 (Glutes + Back + Calves): Smith Machine Hip Thrust 4x8 @ set baseline this session; Single-Leg Deadlift 4x8/leg @ set baseline this session; Hip Abduction Machine 4x8 @ set baseline this session; Pull-up 4x8 (assist as needed, bodyweight); Single-Arm Iso-Lateral High Row 4x8/arm @ set baseline this session; Single-Arm Iso-Lateral Low Row 4x8/arm @ set baseline this session; Standing Calf Raise 4x8 @ set baseline this session; Frog Pump 3x20 (bodyweight pumper, no load)
Tue 2026-07-21
luteal • d25
🏃‍♀️ GA 6-8 km, easy conversational effort (Block 1 base build, Week 9)
🏋️‍♀️ rest
Wed 2026-07-22 Today
luteal • d26
🏃‍♀️ rest
🏋️‍♀️ Day 2 (Quad + Shoulders + Adductors): Back Squat 4x8 @ set baseline this session; Smith Machine Hack Squat 4x8 @ set baseline this session; Seated DB Shoulder Press 4x8 @ set baseline this session; DB Lateral Raise 4x12 @ set baseline this session; Cable Front Raise 4x8 @ set baseline this session; Copenhagen Plank 2x20-30s/side (bodyweight, no load)
Thu 2026-07-23
luteal • d27
🏃‍♀️ GA 6-10 km + 4-6 strides (Block 1 base build, Week 9)
🏋️‍♀️ rest
Fri 2026-07-24
luteal • d28
🏃‍♀️ rest
🏋️‍♀️ Day 3 (Single-Leg + Hams + Push + Back + Calves): Deficit Bulgarian Split Squat 4x8/leg @ set baseline this session; Stiff-Leg Deadlift 4x8 @ set baseline this session; Lying Leg Curl 4x8 @ set baseline this session; Push-ups 4x8 (bodyweight, no load); Tricep Cable Pulldown 4x8 @ set baseline this session; Lat Pulldown 4x8 @ set baseline this session; Seated Calf Raise 4x8 @ set baseline this session
Sat 2026-07-25
luteal • d29
🏃‍♀️ rest
🏋️‍♀️ rest
Sun 2026-07-26
luteal • d30
🏃‍♀️ Long run 18 km (Block 1 base build, Week 9 progression)
🏋️‍♀️ rest
WATCH
Houston in 179 days
last week 93% of target · week of Jun 29 collapsed (10.5 of 40 km) — rolls out of the 4-week read in 2 wk · predictor falling
volume 81%long run 67%runs 9/12fitness ↓ (good)
Where you are
Week 9 of 41
Base build
BasePfitz 18/55Bridgewk 9HOU55K
Pfitz marathon block starts Sep 14 — 8 weeks away192.1 km logged
Doing the work · actual vs adapted target
Jun 22
30 / 36 km · 83%
Jun 29
10.5 / 40 km · 26%
Jul 6
36 / 12 km · 100%
Jul 13
33.5 / 36 km · 93%
this wk
0 / 42.0 km so far
all 9 weeks · grey = target, pink = run + substituted km
Run days: 9 of 12 done or substituted (last 4 wks) · Peloton: 2 rides, 90 min — aerobic support, not run km
The goal math
sub-3:30
= 4:55/km for 42.2 km
your half says
1:44 (Jan '26) → ~3:36:50 marathon
Riegel equivalence — what today's engine converts to
Garmin says
4:20:09 today
normal mid-base — this number is built on easy running only
what closes it
the 18-wk Pfitz block, Sep 14 → race day
LT + marathon-pace work is where the last minutes come from
your job now
hold base volume ≥ 90% weekly — that's the whole assignment until Sep
pink = Garmin's predicted marathon, snapshotted daily · dashed = 3:30 — watch it fall as quality work starts
Lift progress · load over logged sessions
Back Squat
plateau
175 lb
flat · 8 sessions
Cable Front Raise
plateau
20 lb
+5 lb · 5 sessions
Deficit Bulgarian Split Squat
95 lb
+10 lb · 4 sessions
Hip Abduction Machine
225 lb
+20 lb · 4 sessions
Single-Arm Iso-Lateral High Row
70 lb
+10 lb · 5 sessions
Single-Arm Iso-Lateral Low Row
135 lb
+10 lb · 5 sessions
DB Lateral Raise
plateau
65 lb
flat · 6 sessions
Lying Leg Curl
120 lb
-40 lb · 5 sessions
Seated DB Shoulder Press
plateau
40 lb
flat · 7 sessions
Single-Leg Deadlift
130 lb
+5 lb · 5 sessions
Smith Machine Hack Squat
plateau
100 lb
flat · 3 sessions
Smith Machine Hip Thrust
320 lb
flat · 5 sessions
Stiff-Leg Deadlift
155 lb
+10 lb · 4 sessions
Tricep Cable Pulldown
52.5 lb
+10 lb · 4 sessions

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Rest
refreshed 2026-07-22 15:40