Long-run Sunday — calendar's clear, inbox is all noise, and you're closing out the Rebuild week with an easy 14km before Build week opens tomorrow.
No meetings today — the diary is clear. Enjoy the Sunday.
Heads-up — Monday front-loads early:
Nothing actionable in 24h — all job alerts, LinkedIn and newsletters. No real person waiting on a reply.
Today (Sun) — Long run: 14km easy @ 5:20–5:40/km, Z2, conversational. Last day of Rebuild — run it genuinely easy.
Tomorrow (Mon) — Z2 base: 45–50min low-impact (bike/elliptical/easy tread). Build week opens.
Phase: Week 2 Rebuild (final day) → Week 3 Build tomorrow. Race Sun 9 Aug. HR max ~170 → keep Z2 under 150.
What a "senior gig that doesn't consume me" actually looks like; a few lines on Dad; and who/what the first recorded conversation should be.
Sunday · Week 2 Rebuild (final day) · Long Run
Warm-up (~10min): brisk walk → easy jog building into Z2. Leg swings, ankle circles, 4×20s relaxed strides.
Cool-down (~5–8min): walk it out, then stretch calves, hips, hamstrings; foam-roll quads/calves.
Keep it aerobic — depletion is the enemy this close. Fresh legs today set up Build week.
Z2 base — 45–50min low-impact (bike/elliptical/easy tread). Build week opens.
Weights logging coming soon.