Sleep · Heart · Load
Sleep
6h 46m
7d 5h 32 · 30d 5h 32
Week
0 / 28 km
3 sessions · long run pending
Next race
38 days
Whole Enchilada 25k · Wk 9 / Trail Conv.
LAST RUN
Evening Run · 8.0 km · 7:19/km · —
brief authored 8:08 ET today
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plan revised 10d ago (Post-Toronto Half revision for Whole Enchilada: quad recovery gate, trail durability, downhill tolerance, strength/mobility, and fueling specificity. Weekly km are ceilings until quad 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
Train as planned, but keep the win condition narrow: light strength, mobility, and an optional flat easy jog only if it leaves the legs better. Whole Enchilada prep starts with durable calves, hips, glutes, and a quiet quad — not with forcing trail stress early.
Readiness meaning
The shared recovery call supports training as planned. That does not mean add work; it means the planned light durability session is appropriate and should finish clean, with no soreness debt carried into the trail long-run setup.
Recent trend
Sunday's re-entry run restarted rhythm after the half-marathon spike and cost enough to respect. The next useful signal is not pace today; it is whether light strength and flat movement stay quiet into tomorrow morning.
Whole Enchilada block
This week is about building the chassis for trails: controlled calf and hip work, gentle quad range, conservative descents later, and fueling practice on the long run. Downhill skill can wait until flat easy running is clearly clean and the quad gate stays green.