Thursday 16 July · City to Surf Week 5 (Build) · quiet, clean start — light diary and a low-impact aerobic day.
Nothing awaiting a reply. Family admin (Dad's disability-allowance forms) already actioned.
Today (Thu) — Z2 base, low-impact. 45–55min steady aerobic on a different machine to Mon (rower/bike/elliptical/ski erg/stair), HR 130–145 conversational, then mobility + sauna. No impact today.
Tomorrow (Fri) — Tempo 5km @ 4:35/km (HR 148–158), 1km w/u + c/d — the week's key run.
Load rule: only 2 impact days this week (Fri tempo + Sun 16km easy). Everything else low-impact for the back at ~94kg; AM = Z2/mobility only.
Quiet — 07:00 sweep had nothing to file, Inbox empty, no new notes in 24h.
Christchurch/NZ trip (purpose & dates) · what a “senior gig that doesn't consume me” looks like · Round 2 interview (blindspots) still to do.
Thursday · Week 5 (Build) · Z2 Aerobic Base — low-impact, no running today.
Warm-up (8min): easy ramp on your chosen machine, building to Z2. Add dynamic mobility — leg swings, hip openers, cat-cow + thoracic rotations for the back.
Cool-down: 5min easy spin down + 10–15min mobility (hips, hamstrings, thoracic & lower back) + sauna.
Back rule: Z2 + mobility only today — nothing that loads the spine. If the back's talking, keep it to the rower/bike and shorten to 40min.
Quality run — Tempo 5km @ 4:35/km, HR 148–158, with 1km warm-up + cool-down. The week's key run session.
Weights logging coming soon.