89
Readiness
79
Sleep
95
HRV
8
Cycle Day
Readiness
Push. Day 8, follicular — peak performance window. Readiness 89, sleep 79, HRV contributor 95, resting HR contributor 100. All trending up across the week (readiness: 77 → 88 → 84 → 87 → 94 → 82 → 90 → 89). No red flags anywhere. Temperature deviation stable and slightly negative, consistent with mid-follicular. Train as planned.
Today's Run
Rest day. Per Phase A Week 1 template, Wednesday has no run prescribed. (Tuesday was 7 km EZ — noting your Strava shows a weight session Tuesday, not a run. The 7 km EZ is still outstanding unless you swapped intentionally. Flag if you moved it.)
Today's Lift
Phase A, Week 1 — Session B, Full Body (Wednesday slot).
| Lift | Prescription |
|---|---|
| Trap Bar DL (or Front Squat — alternate weekly) | 3 × 6–8, double progression |
| Bench Press | 3 × 6–8, double progression |
| Pull-up (assisted as needed) | 3 × 6–10 — you logged 7/4/3/4 yesterday... wait |
⚠️ Conflict flag: Strava shows a weight session Tuesday 2026-05-26, logged at 15:48. That session included pull-ups, hip thrust, rows, step-ups — it maps closely to Session B or a hybrid. If that was your Wednesday lift done a day early, today should be a rest day for lifting. Clarify: was yesterday's session your Week 1 Wednesday lift? If yes, no lift today. If it was an extra/unplanned session, do Session B today but cap at 45 min and drop one set per compound.
Watch For
- Log whether Tuesday's session was your planned Wednesday lift — this resolves the scheduling ambiguity going forward.
- Your step-ups note ("went too light") is useful. Next session: jump to 16 kg and reassess RPE at set 3.
Nutrition
Follicular day 8, moderate training load: target ~2,000–2,200 kcal, protein ≥ 145 g. Yesterday's log looks reasonable on protein (turkey, cottage cheese, Fairlife) but light on overall carbs for a training day — carb up a bit today if today has a session.
Mon
2026-05-25
follicular • d6
🏃♀️
rest
🏋️♀️
Session A — Lower Body: Barbell Hip Thrust 4×8–10 (double progression), Back Squat 4×6–8 (double progression), Romanian DL 4×8–10 RPE 8, Walking Lunge 3×10/leg RPE 8, Standing Calf Raise 3×12–15, Hanging Leg Raise 3×10–15
Tue
2026-05-26
follicular • d7
🏃♀️
7 km Easy (5:45–6:15/km)
🏋️♀️
rest
Wed
2026-05-27
Today
follicular • d8
🏃♀️
rest
🏋️♀️
Session B — Full Body: Front Squat OR Trap Bar DL 3×6–8 (alternate weekly), Bench Press 3×6–8 (double progression), Pull-up 3×6–10, B-stance Hip Thrust 3×8–10/leg RPE 8, DB Lateral Raise 3×12–15 RPE 8, Plank 3×30–45s
Thu
2026-05-28
follicular • d9
🏃♀️
8 km Easy (5:45–6:15/km)
🏋️♀️
rest
Fri
2026-05-29
follicular • d10
🏃♀️
rest
🏋️♀️
Session C — Upper Body: Bench Press 4×6–8 (double progression), Barbell Row 4×6–8 (double progression), Seated DB OHP 3×8–10 RPE 8, Lat Pulldown 3×10–12 RPE 8, Incline DB Press 3×10–12 RPE 8, DB Lateral Raise 3×12–15 RPE 8, Face Pull + Bicep Curl superset 2×12–15, Glute finisher (Cable Kickback OR Banded Side Walk) 2×15–20/leg
Sat
2026-05-30
follicular • d11
🏃♀️
rest
🏋️♀️
rest
Sun
2026-05-31
follicular • d12
🏃♀️
15 km Long Run (5:30–6:00/km) — no quality, comfortable effort
🏋️♀️
rest
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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