Saturday 11 July — open day in Ashburton with your dad (NZ, 2h ahead of Sydney). Calendar's clear, no meetings, nothing needs prep. No actionable email; your own “Dad Update” went out overnight — Dad's page is now live. Cutback week — Friday banked the quality run, so today stays easy before tomorrow's 12km long run. Yesterday's captures were all family. Race 4 weeks out.
Yesterday's flagged “AI Education” hold isn't on the calendar now — the morning's yours. Nothing needs prep.
Nothing actionable in the last 24h — all job alerts & newsletters.
FYI: your own “Dad Update” email went out (Dad's page is now a live web page, sent to Team Dad) — outbound, no reply needed.
TODAY (Sat): EASY — low-impact Z2 40–50min + mobility, or rest. Friday banked the quality run, so don't stack a second hard day before tomorrow.
TOMORROW (Sun): 12km cutback long run, easy 5:30–5:50/km, HR <140 — the point of the week. Full session in the WOD tab.
Cutback week — recovery focus. If Friday's quality run slipped, flip it: race-pace 4km today, easy Sunday.
All family: the mobile-voice intro of Claude to your dad David in Ashburton (gym 5x/week, taking up swimming, President of the Ashburton Racing Club, lawn bowls, All Blacks & racehorses) — filed RAW to People & Relationships. Plus Dad's page went live as a web page emailed to Team Dad.
Saturday · Week 4 of 8 — CUTBACK · Easy Z2 recovery + mobility
Warm-up (5min): easy walk/spin, HR drifting to ~120. Loosen back & hips.
Optional: sauna + 10min seated breath work — keeps the meditation habit ticking.
Fallback (if Fri's quality run got missed): 12–15min w/u → 4km @ 4:38/km (or 2×2km @ 4:38, 90s jog between), HR 148–158 → 8–10min cool-down. Then Sunday's long run stays the only other load.
Recovery week — keep it light. Extra attention to the lower back.
12km cutback long run, easy 5:30–5:50/km, HR <140 — the point of the week. Let it absorb, no heroics.
Weights logging coming soon.