October 6, 2026

6.2 km. That was the run this morning — out along the canal at 6:15, back before the bin lorries started. Pace came in at 5:48/km, which is where easy should be for me right now. Resting heart rate was 54 this morning, up two from Monday. Not alarming, but I wrote it down.

Wednesday session:

• Easy run: 6.2 km, 36 min, effort 4/10
• Strength: 3 × 8 goblet squats (24 kg), 3 × 10 single-leg deadlifts (16 kg each), 2 × 12 Copenhagen planks

Left it at that. No tempo, no extras. The strength block is intentionally dull — same movements every week, small load progressions. I find that easier to sustain than novelty.

The calves were tight in the first two kilometres. Not the Achilles — that's been quiet since I dropped the Tuesday intervals three weeks ago — just the calves themselves, probably from sitting in small chairs all day. By the time I crossed the third lock they had loosened. I kept the pace where it was anyway. There was no reason to push.

Sleep last night was six hours forty. Not ideal. Parent-teacher meetings run long this time of year and I didn't get to bed until half ten. Woke once around 3 a.m., back under quickly enough. The slight HR uptick is probably from the short night more than anything structural. Body weight was 64.1 kg, within the usual range. I had two coffees today. That's worth noting.

Weekly mileage is sitting at 28 km through Wednesday. The target for the week is 40–45, so Friday's run and Sunday's ride into the Wicklow foothills should cover it without needing to force anything in any individual session.

Tomorrow I'll aim for bed at nine. That's the only adjustment worth making right now. The numbers follow the sleep.

#trainingjournal #running #cycling #recovery