Sleep · Heart · Load
Sleep
5h 28m
7d 5h 19 · 30d 5h 19
Week
4 / 26 km
3 sessions · long run pending
Next race
8 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 40d 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. No hard running today. Recovery is not good enough for a hard day: sleep was too short for Green, HRV is clearly suppressed, and the engine says forcing quality would cost more than it helps.
📊 Health
4.7h sleep · RHR 64.0 (-4.4 vs base) · HRV 13.7 (0.54× base) HRV is sharply down, but it is still one reading. Treat today conservatively and reassess if it rebounds tomorrow.
🏃 Today
No run is listed today, which fits the data. Keep it to rest, an easy walk, and 5–8 min gentle hips/calves/hamstring mobility; the left hamstring is quiet, but while readiness is red there is no loaded strength and no downhill stress.
📈 Trend
Yesterday’s run was small and useful: 3.63 km, 18 m gain, avg HR 134. The bigger context is Sunday’s 15.28 km trail run with 282 m gain, so this week is only 3.6 / 26 km, but the taper job is not to cram distance nine days out.
💡 The move
Bank recovery today: mobility minimum, fluids, carbs/protein, and an earlier night so tomorrow’s call is made by better data, not willpower.
Training Load
CTL 12.7, TSB -14.0 (building). Data from load model.
Whole Enchilada 25k
8 days to race.