87
Readiness
83
Sleep
117
HRV
9
Cycle Day
Readiness
Push. Last night (08-01, today's ring data hasn't synced yet) — readiness 84, HRV 135ms (score 89, well within your 100–145 baseline), RHR 40bpm (score 94), sleep 75 (fine, not a repeat-low). Follicular, day 9 — rising estrogen, this is typically your best-performing window. No red flags, no tags logged. Train the long run as planned.
Today's Run
17 km Long Run @ 5:30–6:00/km (Pfitzinger endurance long run). This is deliberately capped below the paper 20 km — your recent longest is 14 km, so 17 km respects the +20% rule rather than jumping straight to plan's number. Houston heat: no dew point data available this morning — if it feels muggy/hot by the time you're out, add 15–30 sec/km rather than fighting pace, and start as early as you can. Bring water/electrolytes for anything over 60 min. Effort: conversational, aerobic — not a MP session.
No lift today — next lift Mon 2026-08-03 (Day 1: Glutes + Back + Calves; Hip Thrust hold 330 lb, Single-Leg DL 140 lb, Hip Abduction 230 lb — flag: abduction machine maxes at 225 lb, worth discussing a swap for the plateau/skip issue Monday).
Watch For
- Long run pace has been consistently ~10–15s/km slower than target range with HR in the 148–157 zone — that's heat, not fitness loss. Don't chase the number today.
- Hip Abduction Machine: skipped 2x, capped at equipment max — bring up a swap (cable abduction or banded variant) at Monday's session.
Nutrition
Follicular window — normal appetite/fueling; carb-forward breakfast before the long run and electrolytes during/after given Houston heat; keep protein floor ~130g.
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
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
Today
follicular • d9
🏃♀️
Long run 20 km, easy/long pace 5:30-6:00/km (Block 1 base build, Wk10)
🏋️♀️
rest
ON TRACK
Houston in 168 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
4:17:55 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 (~14 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
100 lb
+15 lb · 5 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
Lat Pulldown
105 lb
+5 lb · 2 sessions
DB Lateral Raise
plateau
65 lb
flat · 7 sessions
Lying Leg Curl
125 lb
-35 lb · 6 sessions
Seated Calf Raise
60 lb
+5 lb · 2 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
165 lb
+20 lb · 5 sessions
Tricep Cable Pulldown
52.5 lb
+10 lb · 5 sessions