Sleep · Heart · Load
Sleep
30d
7d
0d
4h
10h
6h 01m
7d 5h 26 · 30d 5h 26
HRV
30d
7d
0d
30 ms
70 ms
25 ms
7d 22 · 30d 22
RHR
30d
7d
0d
40 bpm
65 bpm
63 bpm
7d 66 · 30d 66
Form
TSB
30d
7d
0d
−30
0
+30
-12
CTL 15 · ATL 24
Recovery
yellow
Week
0 / 12 km
3 sessions · long run pending
Next race
3 days
Whole Enchilada 25k · Wk 14 / Trail Taper
LAST RUN Sunday Morning Run · 11.2 km · 6:52/km · —
brief authored 18:15 ET today · plan revised 45d 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.) · dreaming· 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
5.2h sleep · RHR 67.0 (+0.4 vs base) · HRV 44.6 (2.12× base)
🏃 Today
No run is listed today. Treat it as race-week rest plus 5–8 min gentle mobility: hips, calves, and easy hamstring range only. No loaded strength or downhill work; the left hamstring stays quiet because you do less, not because you test it.
📈 Trend
Most recent run was Sunday’s trail run: 11.16 km, 50 m gain, 145 bpm. This week is still 0.0 / 12 km with 4 days to Whole Enchilada, so there is no make-up work hiding here.
💡 The move
Bank the rest day: short mobility, prep fuel/kit, and let the taper bring fatigue down before Friday’s optional shakeout.
Training Load
CTL 14.6, TSB -12.3 (building). Data from load model.
Whole Enchilada 25k
3 days to race.