Wednesday 29 July · Week 7 — Sharpen · Race Sun 9 Aug, 11 days out. No external meetings today: three self-set blocks, two of them still marked “not started.” Nobody is waiting on you, so the only thing that moves is what you decide to move.
No prep needed — no one else is in the room. The 09:00 block has the real leverage: it's the only part of the flagship venture actually moving. Come out of it with a written knowledge base, not more reading.
Nothing needs a reply — 24 hours of newsletters, job alerts and marketing.
FYI (no action): the Jodi Brown / Mick Lawrence introduction is landing. Jodi (GM, Hyde Melbourne Place) came back Tuesday evening offering Thursday or Friday ~9:30am; Mick took Friday morning. Your 24 Jul handoff is running on its own — exactly as intended.
Week 7 · Sharpen · 11 days to race. Load rule: only 2 running-impact days a week (Sun long run + one midweek quality run); everything else low-impact. This is the last real strength week — from Monday it's taper. Intent high, volume modest. No heavy squats/deadlifts.
TODAY (Wed) — Strength B: lower / posterior, lighter + short conditioning. 3 sets each: RDL (light DB/landmine) 10–12 with a slow 3s eccentric · box step-ups 10–12/leg · hamstring curl 10–12 · calf + tibialis raises 10–12 · farmers carry 60–90s (KB ≤28kg). Skip the sandbag lunges — you did them Tuesday. Then conditioning 3×3min (bike / ski erg / rower), 3min hard @ HR 155–163, 3min easy between. No treadmill this week.
If the back is talking: RDL → bodyweight good-mornings, conditioning seated on the bike. Eleven days out, nothing you gain in the gym beats what you'd lose by tweaking it. Full gym-ready version in the WOD tab.
TOMORROW (Thu) — Z2 easy 40min low-impact (different machine to Monday), HR 122–140, fully conversational, + mobility and sauna. That's it. Then Fri/Sat: race-pace 4km @ 4:38/km + 4×100m strides. Sun: 14km steady.
Nothing new. Sweep ran clean, Inbox empty (README only), only the brief and index moved. That's four light days in a row — the system is running perfectly and being fed nothing. Ten minutes of voice on Sleep Co after this morning's block would be worth more than another clean sweep.
Wednesday · Week 7 — Sharpen (last real strength week) · Strength B: lower / posterior, lighter + short conditioning.
Warm-up (12min) — cat-cow ×10 · 90/90 hip switches ×8/side · world's greatest stretch ×5/side · hip-flexor 45s/side · dead hang 2×20–30s (decompress before you hinge) · 5min easy bike or rower · glute bridges 2×15 · bodyweight step-ups 1×10/leg.
Main set — 3 sets each, ~90s rest. Lighter than last week: maintenance, not a PB day.
Skip the sandbag lunges — you did them Tuesday, and it's a sharpen week.
Conditioning — SHORT: 3×3min (not 4×4). Bike / ski erg / rower — no pounding, no treadmill this week. 3min hard @ HR 155–163, 3min easy spin between, three rounds (~18min total). Effort check: broken sentences, not falling apart in round 3. Legs stay fresh for Friday's race-pace 4km.
Cool-down (8min) — dead hang 30s · pigeon 45s/side · deep squat hold 3×30s · 5min easy walk.
Back talking? RDL → bodyweight good-mornings, conditioning seated on the bike. Eleven days out, nothing you gain today beats what you'd lose by tweaking it.
Z2 easy 40min low-impact on a different machine to Monday — HR 122–140, fully conversational — plus mobility and sauna. Volume starts easing; resist the urge to add.
Weights logging coming soon.