Monday 13 July · Week 5 (BUILD) kicks off · you're in Christchurch (roaming). Light day: two self-organised blocks, one real deadline (VCO tax link), one small inbox nudge. Training is an easy low-impact aerobic day.
Tomorrow AM cluster: AI Education + Sleep Co study, and a 09:00 Weekly Catch-up with Wanda (Estetika) on Teams — the only real meeting.
Everything else was job alerts (Seek/LinkedIn/Indeed) & newsletters. A separate Optus mail says a roaming pass is already active — you may be covered.
Today (Mon): low-impact Z2 45–50min (rower/bike/elliptical/ski erg/stair master), HR 122–140, conversational — plus 15–20min back-first mobility. No pounding. Full gym-ready version in the WOD tab.
Tomorrow (Tue): Strength A — upper (3 sets): lunges, OH press, chest press, cable rows/pulls, curls, triceps, lat raises @ 10–12; eccentric chin-up negatives; plank 60–90s.
This week also: Tempo 5km @ 4:35/km (Fri/Sat) · 16km easy long run (Sun). Race Sun 9 Aug — 4 weeks out.
One new file: Round 3 interview prepared — “Drivers Underneath the Surface” (awaiting your answers, good to do by voice). Inbox empty; 07:00 sweep had nothing to file.
Values / what drives him (go deeper via Round 3) · Blindspots (Round 2, not yet prepared) · Christchurch trip purpose & dates still blank.
Monday · Week 5 · BUILD — Low-impact Z2 aerobic + mobility (recovery day, off the legs)
Warm-up (8 min): easy machine ramp, lift cadence every 2 min until HR ~120 (low Z2); loosen shoulders & hips.
Main set — Low-impact Z2 (45–50 min): pick ONE, or split 25/25 across two:
Mobility (15–20 min, back-safe): cat–cow x10 · 90/90 hips x8/side · glute bridges 2x12 · bird-dog 2x8/side · hip-flexor/couch stretch 60s/side · thoracic open-books x8/side · hamstring floss 45s/side.
Cool-down (5 min): easy spin-down + deep diaphragmatic breaths. Sauna if available.
Recovery day — keep it genuinely easy so Tue strength & the week's quality run land well. If the back's talking, drop to mobility only.
Strength A — upper (3 sets): lunges, OH press, chest press, cable rows/pulls, curls, triceps, lat raises @ 10–12; eccentric chin-up negatives; plank 60–90s.
Weights logging coming soon.