Friday 31 July 2026 · Week 7 Sharpen · race Sun 9 Aug, 9 days out. Quiet calendar, one big session — and a meeting that has gone missing.
Flag — the Mick Lawrence Zoom is missing. Yesterday's brief had it ~9:30 this morning off Jodi Brown's introduction, and yesterday's 11:00–13:00 prep block existed to feed it. There is no calendar entry. Confirm the time and that the invite exists — a first meeting off a warm intro is not one to no-show.
That prep block also rolled off with no completion trace — third this week after the Doctor plan and Estetika.
Tomorrow (Sat) 08:00 — AI Education, one hour.
Nothing actionable. 28 items in 24 hours, every one a newsletter, job alert or marketing send.
Week 7 · Sharpen · race Sun 9 Aug (9 days). Load rule holds: only two running-impact days a week — today's quality run and Sunday's long run. Last real quality session before taper opens Monday.
TODAY (Fri) — race-pace 4km @ 4:38/km + 4×100m strides. 1km easy warm-up plus 3×20s builds, then 4km continuous at 4:38/km (HR 148–158, treadmill 12.9 km/h), then 4×100m strides with full walk-back, then 1km very easy cool-down and mobility.
Do not beat the pace. It's a rehearsal, not a test — 4:30 buys you nothing and costs you Sunday. No strength, no bonus intervals.
TOMORROW (Sat) — rest, or optional 20–30min very easy low-impact Z2 (HR <130) plus mobility. Sunday: 14km steady, the last long run before race week.
Nothing new. Inbox empty; only the brief, dashboard and index moved. Six light days in a row — spotless plumbing, nothing flowing through it.
Yesterday's Sleep Co session was meant to produce a guest-curriculum outline. If it exists it belongs in Ventures/Sleep Co/; if it doesn't, that's eleven weeks of education blocks with no artefact.
Booked work vs. done work — now a three-week pattern. Doctor plan, Estetika, and now the Mick prep block: time carved out, all went quiet — while you shipped a live dashboard in an afternoon. What separates the work you do from the work you book?
Also thin: decision-making, gut vs. analysis (Round 8 written and waiting), and family — still the thinnest section in the profile.
Friday · Week 7 Sharpen (final day) · Race-pace 4km + strides — the session that matters this week. Race Sun 9 Aug, 9 days out.
Warm-up (12min) — leg swings ×10 each way/side · world's greatest stretch ×5/side · ankle rocks ×10/side · hip-flexor hold 30s/side. Then 1km easy jog @ 5:40–6:00/km, HR drifting to ~130.
Cue every km — jaw loose, hands soft, cadence quick, breathing rhythmic.
Cool-down (10min) — 1km very easy jog, then 5min walk. Calf/soleus 45s/side · pigeon 45s/side · couch stretch 45s/side · dead hang 30s for the back. Protein + carbs within the hour, sauna if it's there.
Do not beat the pace — this is a rehearsal, not a test. Coming in at 4:30 buys you nothing and costs you Sunday. No strength today, no bonus intervals, nothing “while I'm here.” Two impact days a week and you've just used one.
Rest — or 20–30min very easy low-impact Z2 (HR <130) plus mobility if you're twitchy. Sunday is 14km steady, the last long run before race week.
Weights logging coming soon.