Monday 6 July — back to the desk after a quiet weekend. One real meeting (Bryce/Vco at 10), your jobs block at noon, gym + mindfulness at 3. Cutback training week: easy on purpose. Race 34 days out.
Tomorrow: 8am AI Education, then a 9am clash — Wanda (Estetika) catch-up vs the Ageing Well study block. Wanda wins; shift the study.
Nothing actionable in the last 24h — all newsletters, job alerts and marketing.
FYI: CBA statement ready for account ····0952 (NetBank).
TODAY (Mon): 45–50min low-impact Z2 — rotate rower / bike / elliptical / ski erg / stair master, HR 122–140, conversational. Plus 15–20min AM mobility. Warm up 5min easy, cool down 5min + stretch.
TOMORROW (Tue): Strength A upper — 3 sets: lunges, OH press, chest press, cable rows, curls, triceps, lat raises @ 10–12; chin-up negatives; plank 60–90s.
Cutback rule: recovery week, let it absorb. Sunday long run drops to 12km — no hero work.
Quiet weekend — no new files since Friday, Inbox clear. Clean slate.
Monday · Week 4 of 8 — CUTBACK · Low-impact Z2 + mobility
AM mobility: 15–20min — hips, hamstrings, thoracic; back-safe.
Warm-up: 5min very easy on first machine, build HR gently to ~120.
Cool-down: 5min easy spin + 5–10min stretch — hip flexors, calves, lower-back decompression.
Cutback week — the gains happen in the absorption. Keep it truly easy today.
Strength A upper — 3 sets: lunges, OH press, chest press, cable rows, curls, triceps, lat raises @ 10–12; chin-up negatives; plank 60–90s.
Weights logging coming soon.