Readiness
Push. Readiness 90, sleep 87, HRV contributor 95, resting HR 100 — this is a strong day. Day 7 follicular, which tracks: estrogen is climbing, and your Oura numbers confirm it. Temperature deviation at -0.17 is consistent with post-menstrual baseline. No flags anywhere. Train as planned, full effort.
Today's Run
Week 1, Tuesday — 7 km easy, 5:45–6:15/km.
Check Houston dew point before heading out. If it's above 70°F, shift to 6:15–6:45/km — still easy, just heat-adjusted. This is pure aerobic base work (Pfitzinger Phase A foundation). Effort should be fully conversational; if you can't hold a sentence, you're too fast. No structure needed on the watch — hit Run, track GPS, stay in the zone.
Today's Lift
Phase A, Week 1 — Session A: Lower Body (plan says Monday = Lower, but Monday was a Peloton ride, no lift logged. Tuesday is the run day, so: lift today after the run, or flag if you'd rather shift to tomorrow.)
Standard Session A prescription: Barbell Hip Thrust 4×8–10 (lead off), Back Squat 4×6–8, Romanian DL 4×8–10 RPE 8, Walking Lunge 3×10/leg, Calf Raise 3×12–15, Hanging Leg Raise 3×12–15. Starting weights unknown — use Week 1 as your baseline-setter, leave 2 reps in reserve on everything, log the numbers.
*No hard conflict today — the run is easy, so stacking lift after is fine.*
What to Watch For
- Log starting weights on every main lift today — plateau detection is blind without them.
- Note perceived effort on the run vs. actual pace. Day 7 follicular is often a window where easy pace feels genuinely easy; that's useful calibration data.
Nutrition
Training day (run + lift): target ~2,000–2,100 kcal, protein ≥ 140 g. Carb-forward pre-session; protein anchor at every meal. Iron window from menstrual phase is closing — still worth an animal-source protein at dinner if convenient.
Week summary unavailable. Re-run with API access.
Meal plan — Week of 2026-05-25
> Planner's note: Most of Joke's nutrition preferences are still [FILL IN]. This plan uses sensible defaults — high-protein, flexible, batch-cook-friendly, realistic for a full-time desk job. The structure is solid; the specific meals are placeholders Joke should edit to match her actual tastes. Callouts marked 🔧 = "change this when you fill in preferences."
Mon 2026-05-25
Day context: 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
Day total (approx): protein ~124 g / carbs ~183 g / fat ~59 g → ~1,780 kcal at base; with snacks ~2,080 kcal ✓
🔧 *These numbers will tighten considerably once bodyweight and maintenance estimate are filled in*