Thursday 30 July 2026 · Week 7 Sharpen · race Sun 9 Aug, 10 days out. Two blocks, both yours: the Sleep Co education hour, then two hours on Mick Lawrence Hotel ahead of tomorrow's Zoom.
Prep: the 11:00 block is the prep — go in with a view, not a blank page. What is Mick's hotel, what does he actually need, what does The Same Group put on the table? Out with a one-page position and three questions.
Yesterday's Doctor plan (2 days overdue) and Estetika back end (due today) blocks are gone from the calendar and neither shows as done. Re-book or close them out.
Nothing needing a reply. 26 items in 24h — newsletters, job alerts (Seek / Indeed / LinkedIn / Marriott) and retail marketing.
Week 7 · Sharpen · race Sun 9 Aug (10 days). Load rule: only 2 running-impact days a week (Sun long run + one midweek quality run) — everything else low-impact. Volume is easing; from Monday it's full taper.
TODAY (Thu) — Z2 easy 40min + mobility. One machine, different to Monday (bike / elliptical / rower / stair master). HR 122–140, fully conversational, steady state the whole way. No intervals, no treadmill, no strength. Then 15min mobility + dead hangs, sauna if available.
TOMORROW (Fri) — race-pace 4km @ 4:38/km + 4×100m strides. 1km w/u, 4km at race pace (HR 148–158), 4×100m strides with full recovery, 1km c/d. A confidence session, not a test.
Resist adding today. Tue and Wed covered the strength; tomorrow is the session that matters. Today's job is arriving at it fresh. Full gym version in the WOD tab. Then Sun: 14km steady.
Nothing new. Inbox empty (README only); only the brief, the dashboard insert and the index moved.
Five light days in a row. The plumbing is immaculate and it's being fed nothing. Today's 09:00 session produces an actual artefact — a curriculum outline. That one belongs in the brain, not just in your head.
Thursday · Week 7 Sharpen (10 days to race) · Z2 easy 40min + mobility — deliberately small.
Warm-up (8min) — cat-cow ×10 · 90/90 hip switches ×8/side · world's greatest stretch ×5/side · hip-flexor hold 45s/side · dead hang 2×20–30s (back decompression) · 3min very easy spin to start.
Main set — 40min low-impact Z2, ONE machine, no intervals
Conditioning — none. No intervals, no strength today.
Mobility + recovery (15min) — pigeon 45s/side · couch stretch 45s/side · deep squat hold 3×30s · thoracic opener on roller 60s · calf/soleus 45s/side · dead hang 30s to finish. Sauna if available.
Cool-down — 5min easy walk. Done.
Resist adding. Tue and Wed covered the strength and this is the last week before taper. Tomorrow's race-pace 4km is the session that matters — today's job is arriving at it fresh.
Race-pace 4km @ 4:38/km (HR 148–158) + 4×100m strides, 1km warm-up and cool-down either side. Confidence session — hold the pace, don't beat it.
Weights logging coming soon.