Monday 13 July — light day. Two self-organised blocks (a noon job-hunt slot, a 3pm gym/mindfulness block), no hard external meetings today. Only real inbox item: a failed Optus $5 roaming payment worth a glance while you're roaming. Training: Week 5 BUILD opens with a low-impact Z2 aerobic day + mobility — keep it off the legs. VCO SMSF/tax overview was due today. Race 4 weeks out.
Heads-up tomorrow AM: a cluster at 08:00–09:30 — the only real meeting is a Weekly Catch-up with Wanda (Estetika) on Teams, 09:00. Worth a glance tonight.
Everything else was job alerts (Indeed/Seek) & newsletters. A second Optus mail says a roaming pass went active earlier — you may already be covered.
TODAY (Mon): low-impact Z2 45–50min (HR 122–140) + 15–20min back-first mobility. No pounding — only 2 impact days this week.
TOMORROW (Tue): Strength A — upper (3 sets); eccentric chin-up negatives the headline. Full session in the WOD tab.
Week 5 also holds a Tempo 5km @ 4:35/km (Fri/Sat) and a 16km easy long run (Sun) — fuel that one.
Quiet — no new captures filed in the last 24h (travel weekend). Nothing to distil; the last real material was Saturday's Dad/NZ thread.
Monday · Week 5 of 8 — BUILD · Low-impact Z2 aerobic + AM mobility
AM mobility first (15–20min, back & hips): cat-cow ×10 · 90/90 hip switches ×8/side · world's greatest stretch ×5/side · thoracic rotation ×8/side · deep squat hold 3×30s · hip-flexor 45s/side · dead hang 2×20–30s · pigeon 45s/side.
Warm-up (5min): easy spin/row, HR drifting to ~120.
Optional: 10min seated breath work at the 3pm block — keeps the meditation habit ticking.
Back-first day. If HRV/readiness is low or the back's talking, keep it to mobility + a gentle 30min spin.
Strength A — upper (3 sets): sandbag lunges, eccentric chin-up negatives, lat pulldown, cable rows, landmine + DB presses, lat raises, curls/triceps, plank/Pallof.
Weights logging coming soon.