Build week opens. Diary is all your own blocks — no live meetings — and the inbox is pure noise. Today is yours to drive: easy low-impact Z2 to start, and the People Who Matter interview is ready whenever you want it.
No live meetings, nothing needs prep. Pick one or two blocks to actually move (Jobs / AI courses) so the morning doesn't scatter.
Nothing actionable — all job alerts, newsletters, EOFY marketing and receipts. Nobody's waiting on a reply.
Today (Mon) — Week 3 Build · low-impact Z2 + mobility. 45–50min steady low-impact Z2 on one machine (rower / bike / elliptical / ski erg / stair master), HR 122–140, conversational. Plus 15–20min mobility — back is the priority. No running impact today.
Tomorrow (Tue) — Strength A (upper + chin-ups), 3 sets. Lunges, OH press, chest press, cable rows/pulls, curls, triceps, lat raises @ 10–12; eccentric chin-up negatives; plank 60–90s.
Load rule: only 2 running-impact days/week (Sun long run + one midweek quality run); everything else low-impact to protect the back at ~94kg. Race: Sun 9 Aug, ~65min (4:38/km).
Quiet day. "The People Who Matter" interview (Round 4) prepared 28 Jun, awaiting your answers — kids, Wanda, your dad, closest friends. Targets the thinnest part of the profile. Inbox empty.
Family & per-child dynamics + the Dad thread (Round 4 targets this) · drivers underneath · body & mind.
Monday · Week 3 (Build) · Low-impact aerobic + mobility
Warm-up (8–10min) — easy machine ramp to ~120 HR; then leg swings, hip openers, cat-cow ×10, thoracic rotations ×8/side.
Main set (45–50min) — pick ONE machine (different to Thursday's):
Mobility (15–20min) — back-focused: 90/90 hip switches ×8/side · bird-dog 2×10 · dead bug 2×10 · glute bridges 2×15 · cat-cow ×10 · couch stretch 60s/side · thoracic openers ×8/side.
Cool-down — 5min easy spin-down + sauna if available.
No conditioning intervals today — those land Wednesday with Strength B. Back is the priority; keep it gentle.
Strength A — upper + chin-ups, 3 sets: lunges, OH press, chest press, cable rows/pulls, curls, triceps, lat raises @ 10–12; eccentric chin-up negatives; plank 60–90s.
Weights logging coming soon.