Quality-run Friday — one of only two impact days this week. Diary is all your own blocks (no live meetings), inbox is clean. The block with a real edge: the 1:30pm “Oskar — prep for Monday meeting.” Race 44 days out.
Prep flag: the 1:30 block feeds Monday — go in knowing the outcome you want from Monday.
Nothing actionable — all job alerts, newsletters and EOFY marketing. Nobody’s waiting on you.
Today (Fri) — Quality run, tempo. Tempo 4km @ 4:45–4:50/km on the treadmill, 1km w/u + 1km c/d (~6km). HR 148–158 on the tempo block. One of just two impact days this week. Full gym-ready version on the WOD tab.
Tomorrow (Sat) — easy / rest. Low-impact buffer: optional 30–40min easy Z2 (rower/bike) + mobility, or full rest if the back says so. Sunday is the big one: 14km easy @ 5:20–5:40/km, HR <140.
Week 2 of 8 · Rebuild · only 2 running-impact days/week (today + Sun). ~94kg, injury-free is the whole point. Long run capped 18km this block.
Who’s Oskar (recurring block, no profile note) · what a “senior gig that doesn’t consume me” looks like · family & per-child dynamics + the Dad thread.
Friday · Week 2 Rebuild · Quality Run (tempo)
Warm-up (~12–15min): 1km easy treadmill jog @ ~6:00/km, HR drifting up into Z2. Then drills — leg swings, A-skips, then 4 × 100m strides building to tempo effort (walk back between).
Finish: 5–8min mobility — hip-flexor stretch 45s/side, pigeon 45s/side, calf + dead hang 2×20–30s for back relief.
One of only 2 running-impact days this week. If HRV/readiness is low or the back’s talking, swap to easy Z2 cross-training instead — no heroics in Rebuild.
Easy/rest buffer — optional 30–40min low-impact Z2 + mobility, then Sunday’s 14km easy long run.
Weights logging coming soon.