Sleep · Heart · Load
Sleep
5h 23m
7d 5h 37 · 30d 5h 37
Week
0 / 26 km
3 sessions · long run pending
Next race
11 days
Whole Enchilada 25k · Wk 13 / Trail Taper
LAST RUN
Morning Run · 15.3 km · 9:15/km · —
brief authored 18:15 ET today
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plan revised 37d 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
Easy only, or take the day off. Recovery is not good enough for a hard day. The right move is easy only or off, because forcing quality would cost more than it helps.
📊 Health
5.9h sleep · RHR 71.0 (+1.0 vs base) · HRV 12.7 (0.58× base) HRV is sharply suppressed today. Treat this as one noisy reading, but do not ignore it before a harder session; reassess if it rebounds tomorrow.
🏃 Today
No run is listed today, and that fits the data. Keep the Whole Enchilada support work gentle: 5–8 min hips/calves/light hamstring mobility only, with no loaded strength and no downhill stress while the day is red.
📈 Trend
Sunday’s trail run was the useful hit: 15.28 km, 282 m gain, avg HR 147, and 2h21 on feet. This week is still 0.0 / 26 km, but do not chase that number today; the heavy TSB says the trail run is still being absorbed.
💡 The move
Take the rest day seriously: walk only if it makes you feel better, hydrate, eat normally, and make tonight’s sleep the training target.
Training Load
CTL 13.0, TSB -22.5 (heavy). Data from load model.
Whole Enchilada 25k
11 days to race.