Block A · week 1 of 10 22 weeks of build left then 8 peak → Open Feb 26*
✓GO
Today — Substitute the runs → Assault bike, ~55–60 cal (or 3:15 hard). See below. Position day, not load day — break the OHS deliberately, see below. + wall-walk baseline BEFORE class (5 reps, timed, fresh — it's a test, not training)
HRV
67 ms
base 69.7
HRV, last 12 weeks
Resting HR
42 bpm
base 43.4
Resting HR, last 12 weeks
Sleep 7-day
7 h
own median 7.6
Sleep 7-day, last 12 weeks
Load (ACWR)
1.11
median 1.01 · p90 1.20
The read

Green light — nothing in the picture argues for backing off. Load is running a little above your own median and the autonomic picture is still intact — that is what a productive block looks like for you, not a warning.

1 of 4 sessions in, 3 still to come this week.

QF4 sim lands in 14 days — it needs a protected slot and a fresh athlete.

The two that decide it
QF2 · 1298th

① Aerobic ceiling

55→60VO₂max
5 to go
✓ manual · current · 2026-06-15
Why Z2 bike ~330–360/30 min → rising monthly
HRV trend above · the ceiling is the limiter, not the floor
QF4 · 1276th

② Strict HSPU

14→20unbroken
6 to go
! QF4 sim in 14d
Why it is stuck wall gap ~5" both sides · pass-through 45" (baseline 2026-08-02)
Performance Plus 1/21 done
The dread work
Performance Plus
1/5
sessions due so far
Full rest days
0/2
target 2/week · day 1 of 7
Strict-HSPU session
0/1
target 1/week · day 1 of 7
Zone-2 touches
0/2
target 2/week · inferred from HR
Behaviour is the risk, not physiology — this is the work that gets skipped.
Weekly load · 12 weeks
May 18: 78.3May 25: 100.6Jun 1: 91.2Jun 8: 81Jun 15: 57.3Jun 22: 72.6Jun 29: 89.6Jul 6: 50.6Jul 13: 84.7Jul 20: 92.2Jul 27: 85.4Aug 3 (so far): 12.9
May 18this week (so far)
Where training went · 28 days
Weightlifting: 40%Gymnastics: 27%Engine: 33%
Weightlifting 40% Gymnastics 27% Engine 33%
From 13 logged sessions, counted as performed — substitutions included.
Benchmarks
★ Strict HSPU — repeatability the real target
untested→30 total as 6×5, 5–10 s rest, FATIGUED
★ QF4 sim — 1000m row / 30 C&J @135 / 1000m row / max strict HSPU (20-min cap)
untested — BASELINE DUE week of Aug 17→strict HSPU ≥25 in cap
7 more benchmarks
QF2 analog (~6-min mixed-modal high-rep couplet) — the primary engine diagnostic
1298th-equiv→pacing holds to the buzzer, rep-rate ↑
Assault-bike cal @ Z2 HR
~330–360/30 min→rising monthly
2k row — tracked as context, NOT a target
6:45→hold (a strength)
VO2max (WHOOP)
~55→60–61
HRV (4-wk rolling)
69.7 (peaked 72.9 on 7/1)→hold 72–75
Strict HSPU — fresh unbroken (the lever, not the goal)
14→20+
Overhead mobility — wall reach & pass-through
wall gap ~5" both sides · pass-through 45" (baseline 2026-08-02)→wall gap 3–4", ribs down, by Aug 31
This week
1 sessions done · tap for the full week
✓
Mon 3 · today
Substitute the runs → Assault bike, ~55–60 cal (or 3:15 hard). See below. Position day, not load day — break the OHS deliberately, see below
Tue 4
Short chipper — send it. Strict MU is rare in class programming and it is his limiter. ⚠ Achilles: 50 DU + 2,400 m running Sunday, 120 DU to
Wed 5
The key session of the week. Cap the clean at ~85%, 3 sets only (~15 min maintenance touch — it is a strength day and strength is maintenanc
Thu 6
Keep as written — short, sharp, low-impact, travels well. Last session before the flight. + strict HSPU 6 × 4 @ 90 s (plan §7b step 1) — mov
·
Fri 7
Travel. Nothing scheduled.
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Sat 8
Wedding. Nothing scheduled. Performance Plus 3.3 is 14 min on a hotel floor — do it if it's easy, skip it without guilt if it isn't.
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Sun 9
Return. Performance Plus 3.4 same deal.