Friday 10 July — on the ground in Christchurch (NZ, 2h ahead of Sydney). Light, self-directed day; all holds are yours to move. One real inbox item: complete the VCO SMSF/overview link before the tax reminder Mon 13 July. Cutback week — today's the quality touch (race-pace 4km), swap to easy Z2 if travel-heavy. One capture filed: the “Dad” note. Race 30 days out.
No meetings, nothing needs prep. Tomorrow 08:00 — AI Education.
FYI: your own “Dad” note came in (cooked dinner, all good, photo) — filed to the brain. Rest was job alerts & newsletters.
TODAY (Fri): QUALITY RUN — race-pace 4km @ 4:38/km, HR 148–158. The one quality touch of the week; crisp but short. Full session in the WOD tab.
TOMORROW (Sat): easy Z2 40–50min or rest — Sunday is the 12km cutback long run, so don't stack two hard days.
Cutback week — moderate loads, no PB-chasing. Swap today for easy Z2 if the back's talking or readiness is low post-flight.
One: the “Dad” note (all good, cooked dinner + photo) — filed to People & Relationships. Otherwise quiet; Inbox clear.
Friday · Week 4 of 8 — CUTBACK · Quality run: race-pace 4km
Warm-up (12–15min): 10min very easy jog, HR building to ~130. Loosen back & hips first if stiff from the flight.
Cool-down (8–10min): easy jog to HR <120, then mobility — cat-cow ×10 · 90/90 hip switches ×8/side · world's greatest stretch ×5/side · hip-flexor 45s/side · pigeon 45s/side · dead hang 2×20s.
Then: the 15:00 mindfulness slot — 10min seated breath work. Sauna if the hotel has one.
Smooth turnover, relaxed shoulders, don't drift under 4:35. Swap to easy Z2 if the back's talking or readiness is low post-flight — it's a cutback week.
Easy Z2 40–50min or rest — Sunday is the 12km cutback long run (easy 5:30–5:50/km), so keep Saturday light and don't stack two hard days.
Weights logging coming soon.