Readiness
Push. Readiness 81, RHR 43 bpm (score 86 — excellent), sleep 79. HRV 97ms sits below your ~123ms mean, but you're day 22/26, 5 days out from your period — classic late-luteal HRV dip, not a red flag. No Oura tags this week (no alcohol/travel/illness) to discount. Train the full double day as planned.
Today's Run
7 km GA + 4–6 strides @ 5:45–6:15/km. Conversational effort, strides are short accelerations at the end — not a workout, just neuromuscular pop. No structure needed on the watch, just run and go. Houston heat is still live in September — if it feels sluggish past 5:45 that's dew point, not fitness; don't fight it.
Lift — Day 1, Glutes + Back + Calves:
1. Smith Hip Thrust — 360 lb — 4×8
2. Single-Leg Deadlift — 175 lb — 4×8/leg
3. Hip Abduction — 265 lb — 4×6→8 (just bumped, resetting rep climb)
4. Pull-up — bodyweight — 4×8
5. Single-Arm Iso-Lateral High Row — 80 lb — 4×8/arm
6. Single-Arm Iso-Lateral Low Row — 80 lb — 4×8/arm
7. Standing Calf Raise — bodyweight — 4×8
8. Frog Pump — bodyweight — 3×20
Watch For
Pull-up skipped 5 sessions straight — do it today or say the word and we swap to an assisted variant. Low Row plateaued 3+ sessions — try a pause rep or slight assist change to break it, don't just repeat 80 lb blind.
Nutrition
Late luteal + double-training day: lean carb-forward pre-run and protein-forward post-lift (Stacy Sims), keep protein at/above 130g today, and get ahead of hydration/electrolytes given the heat.