Sleep · Heart · Load
Sleep
4h 44m
7d 5h 20 · 30d 5h 20
Week
4 / 26 km
3 sessions · long run pending
Next race
9 days
Whole Enchilada 25k · Wk 13 / Trail Taper
LAST RUN
Morning Run · 3.6 km · 6:35/km · —
brief authored 18:15 ET today
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plan revised 39d ago (Post-Toronto Half revision for Whole Enchilada: hamstring recovery gate, trail durability, downhill tolerance, strength/mobility, and fueling specificity. Weekly km are ceilings until the left hamstring is quiet. Non-running protocol lives at memory/whole_enchilada_non_running_protocol.md and should guide daily coaching alongside this formal weekly plan.)
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dreaming —
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data Strava — · Health just now
Today's direction
Recovery looks mixed today: the body is not waving a stop sign, but the day should stay controlled rather than ambitious.
📊 Health
5.4h sleep · RHR 67.0 (-2.4 vs base) · HRV 26.4 (1.04× base) Sleep is short enough to matter. HRV is fine, but do not let one decent recovery metric talk you into extra work.
🏃 Today
No run is listed today. Keep the Whole Enchilada support work simple: 5–8 min hips, calves, and light hamstring mobility, then leave the legs alone.
📈 Trend
The last run was Sunday's trail run: 15.28 km with 282 m gain at 147 bpm. Useful course-specific work, but it carried a high cost; this week is still 0.0 / 26 km, so the answer is not cramming.
💡 The move
Use today to absorb the trail load, protect the left hamstring, and make the next easy trail session feel boring instead of forced.
Training Load
CTL 13.0, TSB -14.3 (building). Data from load model.
Whole Enchilada 25k
9 days to race.