84
Readiness
92
Sleep
109
HRV
3
Cycle Day
Readiness
Push. Readiness 84, sleep 92, RHR 45 (score 91) — all inside your athlete-normal range. HRV 109ms is within your typical 100–145ms band, not a red flag. Day 3 menstrual — hormones at their lowest, historically a strong training window. No anomalies; period tag already accounted for by phase, not treated as a signal. Train as planned.
Watch For
- Frog pump / standing calf raise: chronic skip pattern, either commit or swap them out — silently dropping isn't a plan.
- RPE on newly-bumped lifts (Hip Thrust, SL DL, Abduction, both rows) — if last set RPE >9 on set 1, don't chase all 4×6 today.
Nutrition
Menstrual day 3 — lean iron-forward (red meat, spinach, lentils) alongside your usual 130g protein floor to offset period blood loss.
Mon
2026-07-27
Today
menstrual • d3
🏃♀️
rest (Block 1 base-build template — Mon is a running rest day)
🏋️♀️
Day 1 — Glutes + Back + Calves: Smith Machine Hip Thrust 4×8 set baseline this session; Single-Leg Deadlift 4×8/leg set baseline this session; Hip Abduction Machine 4×8 set baseline this session; Pull-up 4×8 (assisted as needed, bodyweight); Single-Arm Iso-Lateral High Row 4×8/arm set baseline this session; Single-Arm Iso-Lateral Low Row 4×8/arm set baseline this session; Standing Calf Raise 4×8 set baseline this session; Frog Pump 3×20 (bodyweight pumper finisher)
Tue
2026-07-28
menstrual • d4
🏃♀️
GA 6–8 km @ 5:45–6:15/km, conversational effort (Block 1 Week 10 base-build)
🏋️♀️
rest (running day, no lift)
Wed
2026-07-29
menstrual • d5
🏃♀️
rest (Block 1 base-build template — Wed is a running rest day)
🏋️♀️
Day 2 — Quad + Shoulders + Adductors: Back Squat 4×8 set baseline this session; Smith Machine Hack Squat 4×8 set baseline this session; Seated DB Shoulder Press 4×8 set baseline this session; DB Lateral Raise 4×12 set baseline this session; Cable Front Raise 4×8 set baseline this session; Copenhagen Plank 2×20–30s/side (bodyweight)
Thu
2026-07-30
follicular • d6
🏃♀️
GA 6–10 km @ 5:45–6:15/km + 4–6 strides (~4:00/km bursts) (Block 1 Week 10 base-build)
🏋️♀️
rest (running day, no lift)
Fri
2026-07-31
follicular • d7
🏃♀️
rest (Block 1 base-build template — Fri is a running rest day)
🏋️♀️
Day 3 — Single-Leg + Hams + Push + Back + Calves: Deficit Bulgarian Split Squat 4×8/leg set baseline this session; Stiff-Leg Deadlift 4×8 set baseline this session; Lying Leg Curl 4×8 set baseline this session; Push-ups 4×8 (bodyweight); Tricep Cable Pulldown 4×8 set baseline this session; Lat Pulldown 4×8 set baseline this session; Seated Calf Raise 4×8 set baseline this session
Sat
2026-08-01
follicular • d8
🏃♀️
rest (4th run day not added until Week 15 of Block 1 — currently Sat stays rest)
🏋️♀️
rest (weekend — no lifting per Thomas rule)
Sun
2026-08-02
follicular • d9
🏃♀️
Long run 20 km @ 5:30–6:00/km, easy/conversational effort (Block 1 Week 10 progression)
🏋️♀️
rest (weekend — no lifting per Thomas rule)
ON TRACK
Houston in 174 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 away230.1 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
0·
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
0 / 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
4:18:57 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 ~22 (~15 to spare). The Pfitz block from Sep 14 is what drives it.
Volume runway · goal-pace engine
ON TRACK · 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
~7 weeks of +10%/week building needed, ~7 left to block start — doable but tight. Consistency is the whole job now: stack weeks toward 53 km. 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 · 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