PEAK week's key session is today — race-pace 6–8km — then an open Saturday before Sunday's 18km cap. Light day otherwise: a personal work block and drinks with Howie tonight. Race 15 days out.
Nothing actionable in the last 24h — just job alerts, newsletters and marketing noise.
FYI only: Matt Lykins/Lincor Group recruiter thread continues, CV now with the hiring manager, nothing needed from you.
Today (Fri), Week 6 PEAK: race-pace 6–8km @ 4:38/km — key confidence session, HR 148–158. Full gym version on the WOD tab.
Tomorrow (Sat): open — light recovery or rest.
Then Sun 18km peak (cap). Race Sun 9 Aug, ~65min target.
Quiet — nothing new landed in the last 24h. Inbox and category folders both tidy.
Blindspots & growth edges — where do you get in your own way, in the moment? Family beyond the core — Wanda and the kids still thin.
Friday · Week 6 PEAK · Race-pace 6–8km — key confidence session
Warm-up (10–15min): easy jog or incline walk, build HR gradually to 122–134 (low-Z2). Dynamic mobility — leg swings, walking lunges, high knees. Finish with 2×80m strides building smoothly into race pace.
Cool-down (10min): easy jog/walk fading HR back under 130, then mobility — calves, hip flexors, hamstrings, glutes. Sauna if time.
If it feels like strain rather than "held effort," ease back 5–10s/km. Back talks at any point → drop straight to an easy Z2 jog, protecting the back matters more than the split today.
Open — light active recovery (walk, easy spin, mobility) or full rest. Legs fresh for Sunday's 18km PEAK long run.
Weights logging coming soon.