Clear Sunday, no meetings — exactly what today wants: the 18km PEAK long run, the cap of the block and the biggest session of the plan. Inbox quiet. One flag — a tax-return reminder showing overdue. Race 14 days out.
Personal FYI: you emailed yourself the family "Dad" thread to work through — flagged so it's not lost, no action here.
Rest was job alerts, marketing and the SBS newsletter — noise.
Today (Sun), Week 6 PEAK — final day: 18km long run, the cap for this block. Easy conversational pace HR 130–145, fuel on the run, no heroics. Full gym version on the WOD tab.
Tomorrow (Mon), Week 7 Sharpen begins: low-impact Z2 45–50min (rower/bike/elliptical, HR 122–140) + 15–20min AM mobility. Volume eases.
Race Sun 9 Aug, ~65min target.
Quiet — nothing new landed in the last 24h.
Blindspots & growth edges — where do you get in your own way, in the moment? Family beyond the core — Wanda and the kids still thin.
Sunday · Week 6 PEAK (final day) · 18km long run — the cap of the block, the biggest session of the plan
Warm-up (10–12min): brisk walk into easy jog to build; dynamic mobility — leg swings, hip openers, ankle rocks, thoracic rotations; 3–4×20s relaxed strides to open the stride.
Cool-down (12–15min): 5–10min easy walk to drop HR, then hamstring / calf / glute / hip-flexor stretch. Protein within 30–45min.
Back-safe: if the lower back talks, ease pace or convert the tail to time-based Z2 — don't push through. Bank it clean; the taper does the rest.
Week 7 Sharpen begins — low-impact Z2 45–50min (rower/bike/elliptical, HR 122–140) + 15–20min AM mobility. Volume eases; the hay's in the barn now.
Weights logging coming soon.