Long-run Sunday — calendar's clear and it's the final session of the BUILD block; Week 6 PEAK starts tomorrow. One email from Tally worth a real reply. Race 21 days out.
Nothing in the Outlook calendar — a clean Sunday. The long run's the anchor; the rest is yours.
FYI only: the usual Seek/Indeed senior-role alerts (GM, hotel manager, CTO) — feeding the job-hunt thread, nothing to reply to.
Today (Sun): 16km easy long run @ 5:20–5:40/km, HR <140, conversational — fuel on the run.
Tomorrow (Mon): Week 6 PEAK begins — 45–50min low-impact Z2 (rower/bike/elliptical), HR 122–140, + AM mobility.
Final session of the Build block. If the back's talking or HRV's low, cap at 12–13km or drop to low-impact.
Quiet — inbox empty (sweep ran clean), no new files across the folders. Brain's tidy.
What does "a senior gig that doesn't consume me" actually look like? Your default stance on advisory-vs-equity when a mate brings a hotel deal? First recorded conversation — with whom?
Sunday · Week 5 BUILD (final session) · 16km Easy Long Run — the week's big aerobic block
Warm-up (~10 min): 5 min brisk walk into an easy jog; light dynamic mobility — leg swings, hip openers, ankle circles. No strides needed — let the first km be the warm-up.
Fuelling: gel or carbs ~45 min in; sips of water/electrolyte every 20–25 min. Practise race-day fuelling.
Cool-down (~10 min): 5 min walk; mobility — hamstrings, calves, hip flexors; gentle lower-back decompression (knees-to-chest, cat-cow); optional sauna.
Back-safe: if the lower back's talking or readiness/HRV is low, cap at 12–13km or split to low-impact — don't force the full 16 the day before peak week.
Week 6 PEAK begins — 45–50min low-impact Z2 (rower/bike/elliptical/ski erg), HR 122–140, + 15–20min AM mobility. Pure recovery aerobic.
Weights logging coming soon.