77
Readiness
84
Sleep
97
HRV
24
Cycle Day
Readiness
Push. Readiness 75, HRV 96ms (below your ~102ms 1-SD floor) and RHR climbing to 47 — but you're day 24 of a ~24–26 day cycle with 1 day to predicted period: this is textbook late-luteal sympathetic tone (progesterone-driven), not overtraining, no illness/alcohol/travel tags logged. Train as planned.
Watch For
Three main lifts just bumped +5 lb and reset to 6 reps — don't chase 8 today, own the weight. Pull-up plateau: pick pause-reps or assisted band today rather than letting it drift another session.
Nutrition
Late luteal (period due ~tomorrow) — bigger appetite is real, lean into protein-forward volume (130g floor) rather than fighting it; and given Thursday's GI flare on the run, keep Tuesday's pre-run fuel small and low-residue (Stacy Sims late-luteal gut guidance).
Mon
2026-07-20
Today
luteal • d24
🏃♀️
rest
🏋️♀️
Day 1 (Glutes+Back+Calves): Smith Machine Hip Thrust 4×8 @ 320 lb; Single-Leg Deadlift 4×8/leg @ 130 lb; Hip Abduction Machine 4×8 @ 225 lb; Pull-up 4×8 bodyweight; Iso-Lateral High Row 4×8/arm @ 70 lb; Iso-Lateral Low Row 4×8/arm @ 135 lb; Standing Calf Raise 4×8 (set baseline this session); Frog Pump 3×20 bodyweight.
Tue
2026-07-21
menstrual • d1
🏃♀️
GA 8 km @ 5:45–6:15/km, easy conversational effort (Block 1 base build, Wk9).
🏋️♀️
rest
Wed
2026-07-22
menstrual • d2
🏃♀️
rest
🏋️♀️
Day 2 (Quad+Shoulders+Adductors): Back Squat 4×8 @ 145 lb (reset for clean form); Smith Hack Squat 4×8 @ 90 lb; Seated DB Shoulder Press 4×8 @ 35 lb/DB; DB Lateral Raise (machine) 4×12 @ 65 lb; Cable Front Raise 4×8 @ 20 lb; Copenhagen Plank 2×20–30s/side bodyweight.
Thu
2026-07-23
menstrual • d3
🏃♀️
GA 10 km + 4–6 strides at end (easy portion 5:45–6:15/km, strides ~4:00/km bursts) — Wk9 base build.
🏋️♀️
rest
Fri
2026-07-24
follicular • d4
🏃♀️
rest
🏋️♀️
Day 3 (Single-Leg+Hams+Push+Back+Calves): Deficit Bulgarian Split Squat 4×8/leg @ 80 lb; Stiff-Leg Deadlift 4×8 @ 150 lb; Lying Leg Curl 4×8 @ 160 lb; Push-ups 4×8 bodyweight; Tricep Cable Pulldown 4×8 @ 52.5 lb; Lat Pulldown 4×8 @ 105 lb; Seated Calf Raise 4×8 (set baseline this session).
Sat
2026-07-25
follicular • d5
🏃♀️
rest
🏋️♀️
rest
Sun
2026-07-26
follicular • d6
🏃♀️
Long run 18 km @ 5:30–6:00/km, steady aerobic effort (Wk9 progression, Block 1 base build).
🏋️♀️
rest
WATCH
Houston in 181 days
last week 93% of target · week of Jun 29 collapsed (10.5 of 40 km) — rolls out of the 4-week read in 2 wk · predictor falling
volume 81%long run 67%runs 9/12fitness ↓ (good)
Where you are
Week 9 of 41
Base build
Pfitz marathon block starts Sep 14 — 8 weeks away192.1 km logged
Doing the work · actual vs adapted target
Jun 22
30 / 36 km · 83%
Jun 29
10.5 / 40 km · 26%
Jul 6
36 / 12 km · 100%
Jul 13
33.5 / 36 km · 93%
this wk
0 / 42.0 km so far
all 9 weeks · grey = target, pink = run + substituted km
Run days: 9 of 12 done or substituted (last 4 wks)
· Peloton: 2 rides, 90 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
4:20:09 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
Lift progress · load over logged sessions
Back Squat
165 lb
-10 lb · 4 sessions
Cable Front Raise
20 lb
+5 lb · 3 sessions
Deficit Bulgarian Split Squat
95 lb
+10 lb · 2 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 · 4 sessions
Lying Leg Curl
115 lb
-45 lb · 2 sessions
Seated DB Shoulder Press
40 lb
flat · 4 sessions
Single-Leg Deadlift
130 lb
+5 lb · 5 sessions
Smith Hack Squat
100 lb
flat · 3 sessions
Smith Machine Hip Thrust
320 lb
flat · 5 sessions
Stiff-Leg Deadlift
155 lb
+10 lb · 2 sessions
Tricep Cable Pulldown
47.5 lb
+5 lb · 2 sessions