training coach
Block 1 · Week 1 Wed 1 Jul D
▶ Coach Today · Wed 1 Jul

No drama — one missed session won't dent the block. I've moved your VO₂max work to Friday and parked the HIIT circuit; the intervals matter far more for your 10k than the circuit. Keep Saturday's long run easy so you're not stacking two hard days.

missed session protein 95g vs ~140g target resting HR trending down
Coach adjusted your week — Fri: HIIT → VO₂max intervals

Today's session

VO₂max · treadmill

VO₂max intervals — 4 × 3 min

10′ easy → 4×3′ hard / 3′ jog → 5′ down · ~41 min

▸ Reps ~4:30–4:40/km · ~13.3 km/h @ 1.5% · RPE 8–9
Status
DoneModifiedSkipped
Effort
12345678910
Distance (km)
Time (min)
Pace · speed—

Snapshot

Weight
77.5 kg
−1.5 since Jun 1
VO₂max
45 ml/kg
+0.4 ↑
Resting HR
47 bpm
−2 ↓
10k test
47:30
goal 42:00
Last weigh-in (Teladoc): fat 18.5% · muscle 42.0% — fat down, muscle holding. Deficit looks right.

This week

Mon
✓
Strength
Tue
Rest
Wed
VO₂max · today
Thu
Rest
Fri
VO₂max (moved)
Sat
Long run · outdoor
Sun
Bike/row
Strength VO₂max HIIT Easy run Bike/row Rest