Open Saturday — the calendar's clear, so the day is yours. Week 5 · BUILD · one tempo run and a couple of small loose ends. Race 22 days out.
No events in the Outlook calendar — a genuinely open Saturday. Protect it or use it.
FYI only: Ailo rental income transferred to the SMSF; Ray White notes Lagoon Apt 12102 under contract.
Today (Sat): Tempo 5km @ 4:35/km, HR 148–158 — comfortably hard, controlled.
Tomorrow (Sun): 16km easy long run, HR <140, fuel on the run.
Two impact days this week. If the back's talking or HRV's low, swap today's tempo for easy Z2.
Quiet — only the Brain Sync (profile tidy, dashboard refresh). Inbox empty, nothing new to file.
What does "a senior gig that doesn't consume me" actually look like? First recorded conversation — with whom? Next interview round ("drivers underneath") queued for a quiet Sunday.
Saturday · Week 5 BUILD · Tempo Run — the week's key quality session
Warm-up (~12 min): 5 min brisk walk building to an easy jog; dynamic drills — leg swings, ankle circles, A-skips, walking lunges; then 4×20s build strides with walk-back recovery.
Cool-down (~8 min): 5 min easy walk; mobility — hip flexors, hamstrings, calves; gentle lower-back decompression (knees-to-chest, cat-cow).
Back-safe: if the lower back's talking or HRV is low, swap the tempo for 45min easy Z2 (rower/bike) and save the legs for tomorrow's 16km.
16km easy long run @ 5:20–5:40/km, HR <140, conversational — fuel on the run. The week's big aerobic block.
Weights logging coming soon.