—
Readiness
—
Sleep
—
HRV
24
Cycle Day
⏳ Oura hasn't synced today yet — showing nothing rather than yesterday. Last night (2026-09-20): readiness 82, sleep 80, HRV 111 ms. Auto-refreshes when today lands.
No brief generated yet today.
Showing week of Sep 14 — this week's summary regenerates on the next sync.
Mon
2026-09-14
luteal • d18
🏃♀️
Rest
🏋️♀️
Day 1 (Glutes + Back + Calves) — Smith Machine Hip Thrust 360 lb — 4×8 · +7 more
Tue
2026-09-15
luteal • d19
🏃♀️
LT workout — 8 km total incl 3 km @ LT pace (4:30–4:40/km), continuous tempo structure (Wk17 intro volume)
🏋️♀️
Day 2 (Quad + Shoulders + Adductors) — Back Squat 180 lb — 4×8 · +5 more
Wed
2026-09-16
luteal • d20
🏃♀️
MLR 12–14 km @ 5:15–5:40/km
🏋️♀️
Day 2 — Quad+Shoulders+Adductors (Block B, Phase B -15% volume, cable front raise dropped): Front Squat 4×8 set baseline this session; Leg Press 4×8 set baseline this session; Arnold Press 4×8 set baseline this session; DB Lateral Raise 4×12 set baseline this session; Copenhagen Plank 2×20–30s/side (bodyweight)
Thu
2026-09-17
luteal • d21
🏃♀️
Recovery 5–6 km @ 6:15+/km
🏋️♀️
Rest
Fri
2026-09-18
luteal • d22
🏃♀️
GA 6–8 km + 6 strides
🏋️♀️
Day 3 (Single-Leg + Hams + Push + Back + Calves) — Deficit Bulgarian Split Squat 110 lb — 4×6→8/leg (just bumped +5 — reset to 6 reps, climb back to 8) · +6 more
Sat
2026-09-19
luteal • d23
🏃♀️
Optional recovery 5 km @ 6:15+/km, or rest (plan lists either)
🏋️♀️
Rest — no weekend lifting
Sun
2026-09-20
luteal • d24
🏃♀️
Long run 18 km @ 5:30–6:00/km
🏋️♀️
Rest — no weekend lifting
ON TRACK
Houston in 118 days
last week 100% of target · long run on schedule · predictor falling
volume 100%long run 90%runs 6/6fitness ↓ (good)
Where you are
Week 18 of 41
Marathon block
Houston in 118 days54.3 km logged
Tracking · 3 weeks back & ahead
wk17
9/14
54.3
km
18
long
wk18
9/21
0·
km
20
long
wk19
9/28
63→
km
22
long
wk20
10/5
50→
km
18
long
wk21
10/12
63→
km
22
long
Past = what you ran (green on target) · this week = banked so far
· ahead (→) = what you'll be prescribed, long runs already safe-capped. Rolls forward each week.
Doing the work · actual vs adapted target
Sep 14
54.3 / 53 km · 100%
this wk
0 / 58.0 km so far
all 2 weeks · grey = target, pink = run + substituted km
Run days: 6 of 6 done or substituted (last 4 wks)
· Peloton: 0 rides, 0 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
3:59:48 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
hit the quality sessions (LT + MP work) — they're the predictor now
pink = Garmin's predicted marathon, snapshotted daily · dashed = 3:30 — watch it fall as quality work starts
Long-run runway
PLENTY OF RUNWAY
18 km now
→ 32 km peak by Dec 27
Being at 18 km now is not a problem. A safe ramp needs ~5 weeks of building; you have ~14 (~9 to spare). The Pfitz block from Sep 14 is what drives it.
Marathon block · where you are
WEEK 2 OF 18
58 km this week
→ 85 km peak → race in 118 days
Peak volume weeks ahead: wk 28 (Nov 30): 85 km · wk 27 (Nov 23): 82 km · wk 25 (Nov 9): 80 km. plan.md is authoritative from here — no silent step-back adjustments.
Lift progress · load over logged sessions
Back Squat
180 lb
+5 lb · 11 sessions
Cable Front Raise
30 lb
+15 lb · 8 sessions
Deficit Bulgarian Split Squat
105 lb
+20 lb · 10 sessions
Hip Abduction Machine
260 lb
+55 lb · 9 sessions
Single-Arm Iso-Lateral High Row
80 lb
+20 lb · 15 sessions
Single-Arm Iso-Lateral Low Row
plateau
80 lb
-45 lb · 14 sessions
Lat Pulldown
plateau
105 lb
+5 lb · 5 sessions
DB Lateral Raise
15 lb
-50 lb · 9 sessions
Lying Leg Curl
100 lb
-60 lb · 10 sessions
Seated Calf Raise
85 lb
+30 lb · 6 sessions
Seated DB Shoulder Press
35 lb
-5 lb · 10 sessions
Single-Leg Deadlift
175 lb
+50 lb · 14 sessions
Smith Machine Hack Squat
120 lb
+20 lb · 6 sessions
Smith Machine Hip Thrust
360 lb
+40 lb · 16 sessions
Stiff-Leg Deadlift
175 lb
+30 lb · 9 sessions
Tricep Cable Pulldown
42.5 lb
flat · 9 sessions