Readiness
Push. Readiness 83, RHR 39 bpm (excellent, even by your athlete-low standard), HRV 115ms (solidly mid-normal), sleep 72 (slightly light, not a flag). Day 2 menstrual — hormones at their lowest, typically a strong training window. No red flags, no alcohol/travel/illness tags active. Train as planned.
Today's Run
Already banked — 9.0 km @ 5:19/km, avgHR 163, matching today's prescribed 9 km LT-quality session. Solid execution, nothing more needed here.
Lift — Day 1: Glutes + Back + Calves
1. Smith Hip Thrust — 360 lb — 4×8
2. Single-Leg Deadlift — 175 lb — 4×8/leg
3. Hip Abduction — 265 lb — 4×6→8 (just bumped +5, resetting the climb)
4. Pull-up — bodyweight — 4×8 — skipped 5 sessions running; do it today or say the word and we swap it for an assisted/banded variant
5. Single-Arm Iso-Lat High Row — 80 lb — 4×8/arm
6. Single-Arm Iso-Lat Low Row — 80 lb — 4×8/arm — plateaued 3+ sessions, fix rep quality (pause/assist) or swap
7. Standing Calf Raise — bodyweight — 4×8
8. Frog Pump — bodyweight — 3×20
Since the LT run already happened, treat the lift as the lower-stakes half of the double — cap accessory RPE at 8, don't chase anything heroic on the mains.
Watch For
Pull-up avoidance (5 skips) and the Low Row plateau — both need a decision today, not another pass. Block B→C exercise rotation lands Oct 5 (13 days out).
Nutrition
Day 2 menstrual + LT run + lift day: iron-forward (per Stacy Sims, to offset menstrual losses) and carb-forward to cover the double session; protein floor 130 g.