89
Readiness
79
Sleep
95
HRV
8
Cycle Day
Readiness
Push. Day 8, follicular — peak performance window. Readiness 89, HRV contributor 95, RHR contributor 100, temp deviation −0.23°C (stable, well below ovulation signal). Seven-day trend is clean and rising. No red flags anywhere. Train as planned.
Watch For
- Log Thursday's run pace — first outdoor run data point for the base-build calibration.
- Confirm starting weights for RDL and Back Squat before next lift session (those are missing from the baseline).
Nutrition
Rest day: target ~1,900–2,100 kcal, protein 140–150 g minimum. Follicular phase — no special adjustments needed, standard macros hold.
Mon
2026-05-25
follicular • d6
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Rest or Peloton substitute (Block 1, Wk 1 template: Mon = rest or Peloton if outdoor run unavailable)
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Day 1 — Glutes + Hamstrings + Calves (Block A, Wk 1, RPE 6–7): Barbell Hip Thrust 15/10/8/6 pyramid; RDL 4×8–10; Walking Lunge 3×10/leg; Bent-Over Barbell Row 3×8–10; DB Lateral Raise 3×12–15; Standing Calf Raise 3×12–15; Lateral Band Walk 2×20/direction
Tue
2026-05-26
follicular • d7
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GA 6–8 km @ 5:45–6:15/km easy conversational effort (Block 1, Wk 1)
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Rest — no lift prescribed (Day 1 was Mon)
Wed
2026-05-27
Today
follicular • d8
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Rest (Block 1, Wk 1 template: Wed = rest)
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Day 2 — Heavy Squat + Single-Leg + Upper (Block A, Wk 1, RPE 6–7): Back Squat 12/8/5/3+ pyramid; Single-Leg Hip Thrust 3×10/leg; Standing OHP 3×6–8; Pull-up 3×6–10; Step-Up 3×10/leg; Copenhagen Plank 2×20–30s/side; Banded Hip Thrust 3×20
Thu
2026-05-28
follicular • d9
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GA 6–10 km @ 5:45–6:15/km easy effort (Block 1, Wk 1 — no strides yet; strides added Wk 10)
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Rest — no lift prescribed
Fri
2026-05-29
follicular • d10
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Rest (Block 1, Wk 1 template: Fri = rest)
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Day 3 — Hypertrophy + Tempo + Hamstrings + Chest (Block A, Wk 1, RPE 6–7): Pause-Rep Hip Thrust 15/12/10/8 pyramid; Bulgarian Split Squat 3×10/leg; Lying/Seated Leg Curl 3×10–12; Incline DB Bench Press 3×10–12; Lat Pulldown 3×10–12; Seated Calf Raise 3×15–20; Frog Pump 3×25
Sat
2026-05-30
follicular • d11
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GA 8–12 km @ 5:45–6:15/km easy effort (Block 1, Wk 1)
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Rest — no weekend lifting (Thomas rule)
Sun
2026-05-31
follicular • d12
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Long run 12 km @ 5:30–6:00/km (Block 1, Wk 1 prescribed long run — sunrise start recommended given Houston heat season approaching)
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Rest — no weekend lifting (Thomas rule)
Week of 2026-05-25
Mon 2026-05-25
Week 1 / Phase A begins. Mon = Lower Body lift (back squat, hip thrust, RDL, lunge, calf raise, hanging leg raise). High training load → training-day carbs. Follicular day 6 = good insulin sensitivity; carbs will be used well. Protein-forward all day, carbs distributed around training.
Breakfast
3-egg scramble + 1 slice whole-grain toast + 1 piece fruit (banana or orange) — **protein 24 g / carbs 45 g / fat 18 g** 🔧 *Swap eggs for Greek yogurt bowl if mornings are rushed — note your breakfast preference*
Lunch
Chicken & rice bowl — 150 g grilled chicken breast, 150 g cooked white rice, handful baby spinach, cucumber, drizzle of olive oil + lemon — **protein 42 g / carbs 55 g / fat 10 g** 🔧 *Pack from home or cafeteria equivalent — note your lunch logistics*
Dinner (post-lift)
Salmon fillet (~180 g) + roasted sweet potato (200 g) + steamed broccoli — **protein 40 g / carbs 45 g / fat 18 g**
Snacks
- Pre-lift (if 5–6 pm lift): banana + 1 tbsp peanut butter — **protein 4 g / carbs 30 g / fat 8 g** - Evening if needed: 150 g Greek yogurt (full-fat) — **protein 14 g / carbs 8 g / fat 5 g**
Tue 2026-05-26
7 km EZ run (no lift). Moderate-to-training-day carbs — run is easy, but it's cumulative-fatigue week 1 and the body is adapting. Follicular day 7. Good day to keep it clean and simple — recovery is prioritized.
Breakfast
Greek yogurt (200 g, 0–2% fat) + mixed berries (100 g) + 30 g granola — **protein 22 g / carbs 40 g / fat 8 g** 🔧 *Adjust if you have a breakfast preference*
Lunch
Turkey & avocado wrap — 2 large tortillas, 120 g sliced turkey breast, ¼ avocado, tomato, lettuce, mustard — **protein 38 g / carbs 55 g / fat 14 g** 🔧 *Pack from home*
Dinner
Ground beef stir-fry (150 g 90% lean) + bell peppers + onion + snap peas over 150 g cooked rice noodles or jasmine rice, soy-ginger sauce — **protein 38 g / carbs 65 g / fat 14 g**
Snacks
- Mid-morning or post-run: 2 rice cakes + 2 tbsp hummus — **protein 5 g / carbs 25 g / fat 5 g** - Optional evening: 25 g dark chocolate (70%+) — **protein 2 g / carbs 13 g / fat 8 g**
Wed 2026-05-27
Full Body lift (Phase A Wed — front squat or trap bar DL alternating + bench + pull-up + BSS + laterals + plank). No run. Moderate-carb day. Follicular day 8. Protein-forward structure; carbs enough to fuel the lift and recover.
Breakfast
4-egg omelette with spinach + feta (30 g) + 1 slice whole-grain toast — **protein 30 g / carbs 20 g / fat 22 g**
Lunch
Large salad — romaine, 150 g grilled chicken, cherry tomatoes, cucumber, 50 g chickpeas, 1 tbsp olive oil + red wine vinegar — **protein 40 g / carbs 35 g / fat 14 g** 🔧 *Batch the chicken on Sunday and use all week*
Dinner (post-lift)
Lean ground turkey bolognese (150 g turkey) over 80 g dry whole-wheat pasta, with tomato sauce + side of roasted zucchini — **protein 42 g / carbs 70 g / fat 12 g**
Snacks
- Pre-lift: banana — **protein 1 g / carbs 27 g / fat 0 g** - Optional: 30 g almonds — **protein 6 g / carbs 6 g / fat 15 g**
Thu 2026-05-28
8 km EZ run (no lift). Training-day carbs — longer easy run, cumulative fatigue building. Follicular day 9. Good fueling day: carbs up slightly, protein consistent. Houston heat is live — run should be dawn or early morning; fuel accordingly.
Breakfast (pre-run or post-run — depending on time of day)
Oatmeal (70 g dry rolled oats) + 1 scoop protein powder stirred in (or 2 eggs on the side) + ½ banana — **protein 28 g / carbs 60 g / fat 8 g** 🔧 *If running at dawn, eat something small pre-run (half banana) and have the full oatmeal after*
Lunch
Chicken & quinoa bowl — 150 g chicken breast, 120 g cooked quinoa, roasted veggies (zucchini, bell pepper), 1 tbsp tahini dressing — **protein 42 g / carbs 45 g / fat 14 g**
Dinner
Baked cod or tilapia (~200 g) + roasted potato wedges (200 g) + side salad with olive oil — **protein 42 g / carbs 50 g / fat 12 g** 🔧 *Swap fish for another protein if you have a preference*
Snacks
- Post-run if morning: Greek yogurt (150 g) + honey (1 tsp) — **protein 13 g / carbs 15 g / fat 4 g** - Mid-afternoon: apple + string cheese or 2 boiled eggs — **protein 12 g / carbs 20 g / fat 8 g**
Fri 2026-05-29
Upper Body lift (Phase A Fri — bench, barbell row, DB OHP, lat pulldown, incline DB, laterals, face pull/curl). No run scheduled. Moderate-high training day. Follicular day 10. Protein-forward; moderate carbs; end of the work week so dinner can be a bit more relaxed / enjoyable without blowing the week.
Breakfast
3-egg scramble + ½ cup cottage cheese on the side (or mixed in) + 1 piece fruit — **protein 36 g / carbs 20 g / fat 18 g** 🔧 *Cottage cheese is a great high-protein, low-effort add — swap if you hate it*
Lunch
Leftovers from Thursday dinner OR deli-style: 150 g turkey, 2 slices bread, mustard/greens, side of raw veg — **protein 38 g / carbs 40 g / fat 10 g**
Dinner
Lean steak (150–180 g sirloin or flank) + roasted sweet potato + asparagus or green beans. Friday dinner = end of week, make it feel good. — **protein 44 g / carbs 40 g / fat 18 g** 🔧 *This is a good night for Thomas too — simple protein + veg is usually crowd-pleasing*
Snacks
- Pre-lift: rice cake + peanut butter — **protein 5 g / carbs 22 g / fat 9 g** - Evening: 150 g Greek yogurt + berries — **protein 14 g / carbs 15 g / fat 4 g**
Sat 2026-05-30
No run, no lift (weekend / Thomas). Active rest or light movement only. Follicular day 11. Slightly lower carbs (rest day); protein stays at floor. Good day to batch prep for next week's lunches. Enjoy a more relaxed eating day — this is where flexible dieting pays off.
Breakfast
Leisurely breakfast — 2–3 eggs any style + smoked salmon (50 g) + avocado + whole-grain toast — **protein 30 g / carbs 25 g / fat 22 g** 🔧 *Weekend breakfast can be a bit of an event; adjust for what you and Thomas like*
Lunch
Large grain bowl — 100 g cooked farro or rice, grilled chicken or leftover steak (120 g), any roasted veg from the fridge, drizzle olive oil + lemon — **protein 36 g / carbs 50 g / fat 14 g**
Dinner
Shared with Thomas — suggest a protein + veg + starch template that you can both enjoy. Example: sheet-pan chicken thighs (skin-on, 150 g) + roasted potatoes + a simple salad — **protein 38 g / carbs 45 g / fat 20 g** 🔧 *Fill in Thomas's preferences so this slot gets personalized — it'll make your life easier every week*
Snacks
- Fruit + cheese plate as a snack — 1 apple, 30 g cheddar — **protein 7 g / carbs 20 g / fat 10 g** - If you want something sweet: 25 g dark chocolate (70%+) — **protein 2 g / carbs 13 g / fat 8 g**
Sun 2026-05-31
15 km LR @ easy/long pace (5:30–6:00/km, heat-adjusted if Houston dew point is >70°F this morning). This is the week's hardest aerobic load. Pre- and post-run fueling is the priority. Training-day carbs. Follicular day 12 — body handles carbs and effort well; no restrictions. Eat well before and recover well after.
Breakfast (pre-run — ~60–90 min before)
Oatmeal (60 g dry) + banana (½) + 1 tbsp peanut butter — **protein 10 g / carbs 55 g / fat 9 g** *Easy on the gut, enough carbs to fuel 15 km. Don't go heavy pre-run.*
Post-run recovery (within 30–45 min)
Protein shake (1 scoop whey, ~25 g protein) + medium banana OR chocolate milk (300 ml) — **protein 25 g / carbs 30–35 g / fat 3 g** *Sims' framework: post-endurance window — get protein + carbs in fast, especially since it's a hot run.*
Lunch (main post-run meal)
Chicken & rice recovery bowl — 180 g chicken breast, 200 g cooked white rice (not brown — faster glycogen replenishment post-long-run), roasted veg, soy sauce + sesame oil drizzle — **protein 46 g / carbs 70 g / fat 12 g**
Dinner
Pasta with meat sauce (80 g dry whole-wheat penne, 150 g lean beef mince, tomato passata, garlic, herbs) + side salad — **protein 42 g / carbs 70 g / fat 15 g** 🔧 *Classic long-run Sunday dinner — adjust if you want something lighter*
Snacks
- Mid-afternoon: 150 g Greek yogurt + berries + honey — **protein 14 g / carbs 20 g / fat 4 g**
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