Tue 7:02
Morning. Rough night — 5 h 10, and HRV is down to 41 ms, well under your baseline. How do the legs feel after Sunday?
Honestly still heavy... neighbours were loud all night
That settles it — today's intervals move to Thursday. Rewritten:
Today, adjusted:
6km easy5:40/km
Intervals 5 × 1 km→ Thu
Long run stays Sunday. The week still adds up.
7:06 ✓✓
Wed 18:40
Everyone says runners need strength work. Where do I even start?
With 25 quiet minutes in your living room — no gym. Built around what I know about you: hips first for that left knee, nothing deep. Wednesday:
HIP BRIDGES · 3 × 12 — uphill drive
CLAMSHELLS · 3 × 15 — steady knees
SINGLE-LEG SQUATS · 3 × 8 — form at km 35
Saturday adds 20 min of core. No deep lunges anywhere — your knee file says so. And never the day before your long run — those legs are spoken for.
Today 7:02
Morning. Slept 7 h 40 — HRV back over baseline. You're good to go today.
Plan for today — honest, not heroic:
6km easy5:20/km
Strides · 6 × 20srelaxed
Berlin is in 6 weeks, am I on track?
Yes — if we keep the next two weeks boring. This block so far:
Volume47.2 km
Long run30 km ✓
Marathon-pace work2 × 8 km ✓
One hard thing per day, nothing heroic. That's how we arrive fresh.