83
Readiness
88
Sleep
116
HRV
7
Cycle Day
Readiness
Push. Readiness 83, RHR 40 bpm (excellent, near your low end), HRV 116 ms (mid-baseline, 100–145 range), sleep 88. No red flags. Follicular day 7 — rising estrogen, building toward peak performance window. Nothing here says hold back.
Watch For
Push-ups, Lat Pulldown, Seated Calf Raise have each been skipped 2+ sessions running — do them today or tell me and I'll swap variants next session. Your hip abduction max-out question (225 lb ceiling) is a Day 1 (Monday) item, not today — I'll bring a swap option then (cable abduction or single-leg variant).
Nutrition
Follicular, lift day — lean into protein (130 g floor) and carbs around this session to support the rep-range resets; hydrate well, Houston heat is still in play even for indoor lifting.
Mon
2026-07-27
menstrual • d3
🏃♀️
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 (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)
Tue
2026-07-28
menstrual • d4
🏃♀️
GA 6-8 km, easy conversational effort (Block 1 base build, Wk10)
🏋️♀️
rest
Wed
2026-07-29
menstrual • d5
🏃♀️
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)
Thu
2026-07-30
follicular • d6
🏃♀️
GA 6-10 km + 4-6 strides (Block 1 base build, Wk10)
🏋️♀️
rest
Fri
2026-07-31
Today
follicular • d7
🏃♀️
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); Tricep Cable Pulldown 4x8 set baseline this session; Lat Pulldown 4x8 set baseline this session; Seated Calf Raise 4x8 set baseline this session
Sat
2026-08-01
follicular • d8
🏃♀️
rest
🏋️♀️
rest
Sun
2026-08-02
follicular • d9
🏃♀️
Long run 20 km, easy/long pace 5:30-6:00/km (Block 1 base build, Wk10)
🏋️♀️
rest
ON TRACK
Houston in 170 days
last week 100% of target · week of Jun 29 collapsed (10.5 of 38 km) — rolls out of the 4-week read in 1 wk · long run on schedule · predictor falling
volume 91%long run 82%runs 10/12fitness ↓ (good)
Where you are
Week 10 of 41
Base build
Pfitz marathon block starts Sep 14 — 7 weeks away256.1 km logged
Tracking · 3 weeks back & ahead
wk7
7/6
36
km
12
long
wk8
7/13
33.5
km
12
long
wk9
7/20
38
km
14
long
wk10
7/27
26·
km
17
long
wk11
8/3
48→
km
20
long
wk12
8/10
42→
km
18
long
wk13
8/17
48→
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
Jun 29
10.5 / 38 km · 28%
Jul 6
36 / 12 km · 100%
Jul 13
33.5 / 36 km · 93%
Jul 20
38 / 38 km · 100%
this wk
26 / 43.0 km so far
all 10 weeks · grey = target, pink = run + substituted km
Run days: 10 of 12 done or substituted (last 4 wks)
· Peloton: 1 rides, 45 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
4:17:46 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
Long-run runway
PLENTY OF RUNWAY
14 km now
→ 32 km peak by Dec 27
Being at 14 km now is not a problem. A safe ramp needs ~7 weeks of building; you have ~21 (~15 to spare). The Pfitz block from Sep 14 is what drives it.
Volume runway · goal-pace engine
GETTING TIGHT
35.8 km/wk now
→ 53 at block start → 85 peak
tick = block-start target (53 km) · bar fill = your current base toward 85 km peak
To reach block-start 53 km by Sep 14 you'd need to ramp near the top of the safe range every week. Prioritise not missing weeks. Your one collapsed week is the risk — the ramp only holds if weeks stay consistent.
Lift progress · load over logged sessions
Back Squat
plateau
175 lb
flat · 9 sessions
Cable Front Raise
20 lb
+5 lb · 6 sessions
Deficit Bulgarian Split Squat
95 lb
+10 lb · 4 sessions
Hip Abduction Machine
skipped
225 lb
+20 lb · 4 sessions
Single-Arm Iso-Lateral High Row
75 lb
+15 lb · 6 sessions
Single-Arm Iso-Lateral Low Row
140 lb
+15 lb · 6 sessions
DB Lateral Raise
plateau
65 lb
flat · 7 sessions
Lying Leg Curl
120 lb
-40 lb · 5 sessions
Seated DB Shoulder Press
plateau
40 lb
flat · 8 sessions
Single-Leg Deadlift
135 lb
+10 lb · 6 sessions
Smith Machine Hack Squat
110 lb
+10 lb · 4 sessions
Smith Machine Hip Thrust
330 lb
+10 lb · 7 sessions
Stiff-Leg Deadlift
155 lb
+10 lb · 4 sessions
Tricep Cable Pulldown
52.5 lb
+10 lb · 4 sessions