Peak week, mid-block — one study hour on the calendar, a real money item in the inbox, and a Strength B + low-impact intervals day at the gym. Race 18 days out.
Newsletters & job alerts filtered.
Today (Wed), Week 6 PEAK: Strength B (lower/posterior, back-safe) + 4×4min intervals kept LOW-IMPACT (rower / ski erg / bike) — no treadmill running today, protect the two impact days. Full gym version on the WOD tab.
Tomorrow (Thu): Z2 base 45–55min low-impact, a different machine, conversational HR 130–145 + mobility + sauna.
Then Fri/Sat race-pace 6–8km @ 4:38, Sun 18km peak (cap). Race Sun 9 Aug, ~65min target.
One theme — family. A voice-chat capture introducing Claude to your brother Chris (Queenstown) filed, plus a new chris.md note; profile + context pack refreshed. No venture/health material.
Current-day family orbit (partner/kids) is thinner than the brothers — who's in your day-to-day? Last real setback — how you actually worked through it. Claimed vs attributed strengths.
Wednesday · Week 6 PEAK · Strength B (lower/posterior, back-safe) + low-impact 4×4 intervals
Warm-up (~10min): 5min easy rower/bike to a light sweat; hip openers, leg swings, cat-cow + bird-dog for the back, glute bridges ×15, world's-greatest-stretch ×5/side; 1 light ramp set of RDLs.
Main — Strength B, 3 sets each, 10–12 reps, control the eccentric, brace the core (no heavy squats/deadlifts):
Conditioning — 4×4min intervals (4 on / 4 off), LOW-IMPACT (rower / ski erg / bike, no running): 4min hard @ HR 155–163, 4min easy spin recovery, ×4 rounds. ~32min total.
Cool-down (~8min): 5min very easy spin; lower-back & hip mobility — cat-cow, child's pose, figure-4 glute, standing hamstring. Optional sauna.
If HRV/readiness is low or the back's talking: cut to 3 rounds or drop the intervals to steady Z2.
Z2 base 45–55min low-impact on a different machine, conversational HR 130–145 + mobility + sauna.
Weights logging coming soon.