Race complete 🏁

Bouldering (Social)

2026-07-01 · Wed · Wk 11

✅

⚠️ Fatigue flag raised: strength feeling down, workouts being skipped, at limit across the board. Likely interference effect (peak run volume) + accumulated deficit. Addressed in coaching notes — fueling increase + priority triage through SF Half. DEXA this week will inform.

Tempo Run — 5:45/km (deload-short)

2026-06-30 · Tue · Wk 11

✅

Hit 6.5mph (5:45/km) tempo segment as planned — deload week target achieved ✅. ~1.9mi at tempo pace, appropriately shorter than full-intensity weeks. Tempo ladder: 6:23→6:12→6:00→5:45, all hit. Next: 5:40/km (Wk12).

REST (household labor 😂)

2026-06-29 · Mon · Wk 11

½

Mattress replacement = unofficial farmer carry session 😂. Date corrected to Monday.

REST (post-half recovery)

2026-06-28 · Sun · Wk 10

✅

Earned rest after 13.1mi zone 2 effort.

Zone 2 Half Marathon 🏃

2026-06-27 · Sat · Wk 10

✅

MASSIVE milestone — full half marathon distance at 147 bpm zone 2. 2nd fastest half ever, as a TRAINING RUN. 228m elevation, 86% humidity — conditions were hard. This means sub-2 on Jul 26 is a real target, not a stretch. 5 consecutive controlled zone 2 long runs. Aerobic base locked in.

Bouldering (swapped from circuit)

2026-06-26 · Fri · Wk 10

✅

Climbing before Sunday half. Arms only so legs fresh for the run.

Tempo Run — 6:00/km (moved from Tue)

2026-06-25 · Thu · Wk 10

✅

Hit 6:00/km target ✅ — exactly on pace ladder. Effort confirmed correct. Garmin drift noted indoors — always defer to treadmill data for these sessions. Tempo ladder: Wk7 6:23 ✅ → Wk8 6:12 ✅ → Wk10 6:00 ✅. Next: 5:50/km.

Bouldering (Social)

2026-06-24 · Wed · Wk 10

✅

Standard social session. Update with details if available.

REST — sore legs (tempo moved to Thu)

2026-06-23 · Tue · Wk 10

✅

Smart call — running tempo on sore legs is injury risk, not toughness.

REST (recovery)

2026-06-22 · Mon · Wk 10

✅

Smart after a big Sunday long run. Tempo tomorrow (6:00/km).

Long Run

2026-06-21 · Sun · Wk 9

✅

4th straight controlled zone 2 long run (139 bpm). Longest of block at ~12 mi. 242m climbing — handled hills by easing pace, HR never spiked. Lowest avg HR yet on hilliest route. Aerobic base continuing to build. Strong week despite the light early days.

Bouldering (Social)

2026-06-20 · Sat · Wk 9

✅

Consolidation climb. Note: climbed Sat (rest day) then long run Sun — back to back, but climb is upper body so legs fresh for run.

REST

2026-06-19 · Fri · Wk 9

✅

Rest. Light week overall (Mon/Tue/Thu/Fri off) — recovery from personal stuff.

REST

2026-06-18 · Thu · Wk 9

✅

Rest. (Circuit plan from Thu didn't happen — that's fine.)

Bouldering (Social)

2026-06-17 · Wed · Wk 9

✅

4th V3 send of the block — purple, previously stuck. Footwork unlock again (recurring theme: technique > strength). Fresh fingers after 2 days off clearly helped. Short but productive.

REST (personal — tempo skipped)

2026-06-16 · Tue · Wk 9

Tempo ladder pauses — resume 6:00/km next Tue (Wk10). No problem, plan has buffer before Jul 26.

REST (personal)

2026-06-15 · Mon · Wk 9

Unplanned rest — life. Fine.

Long Run

2026-06-14 · Sun · Wk 8

✅

3rd consecutive controlled zone 2 long run (142 bpm). Longest yet at 11+ mi. 208m climbing despite 'flat' plan — handled the km12 hill by easing pace, HR stayed controlled (149). This is the exact right way to run hills on an easy day. Pace slower BECAUSE of terrain, not fitness loss. Fastest 10mi of 2026 simultaneously. Aerobic base building beautifully.

REST (skipped — under-recovered)

2026-06-12 · Fri · Wk 8

Smart skip — circuit is the most expendable session. Under-recovery is a valid reason. Long run is the weekend priority.

Tempo Run — 6:10/km (moved from Tue)

2026-06-11 · Thu · Wk 8

✅

🏆 5K PR (2026) — 45s faster. Nailed the 6:10/km tempo target almost exactly (6:12). Strong tempo distribution — warm-up km easy then held threshold. Sub-2 ladder progressing right on schedule. Next Tue: 6:00/km.

Bouldering (Social)

2026-06-10 · Wed · Wk 8

✅

🎉 3rd V3 SEND of the block — and it's the crimper/pinch one, your known weak grip type. Body position fix from Monday paid off within 2 days. First V4 exposure — halfway is a great starting point at 4.5 months. Underhang V2 holding longer (even without sending) = real grip endurance gain. 10 pull-ups is a new high — accessory volume building.

REST (intentional)

2026-06-09 · Tue · Wk 8

✅

Intentional reset day. Tempo run pushed — make up Wed or fold into next week.

Bouldering (Solo)

2026-06-08 · Mon · Wk 8

✅

Re-sent a pink V3 + real progress on a crimp/pinch V3 (body position breakthrough — close to fresh send). Underclings still the stubborn weakness — negligible gains, but you keep attacking them. Crimp/pinch V3 progress is notable given crimp is the known limiter. Accessories logged. ✅

REST — travel home ✈️

2026-06-07 · Sun · Wk 7

✅

Travel day home. Week 7 complete ✅

Long Run — Tallahassee 🌴

2026-06-06 · Sat · Wk 7

✅

2nd consecutive zone 2 long run ✅ — 145 bpm avg. 81% humidity in Florida didn't break it. Nearly identical to last week (143 bpm). Zone 2 discipline is locked in. Pattern established.

REST — arrive Tallahassee

2026-06-05 · Fri · Wk 7

✅

Rest day — long run tomorrow in Tallahassee.

REST — travel night ✈️

2026-06-04 · Thu · Wk 7

✅

Travel day — intentional rest before wedding weekend.

Bouldering — Social (swapped)

2026-06-03 · Wed · Wk 7

✅

Good self-awareness on limiters. Core for horizontal climbing → progress hanging leg raises → toes-to-bar. Finger/forearm on body-weight holds → time on wall + 4×4 volume. Both trainable. Re-sent last week's V3 — consolidating gains.

Tempo Run — swapped

2026-06-02 · Tue · Wk 7

✅

Excellent tempo run — 157 bpm avg at 6:23/km is right at zone 3-4 boundary. Km 1 warm-up at 143 bpm ✅, then held 160 bpm consistently km 2-5. Pace much faster than previous runs at same HR — fitness is building. 2 week streak 🔥

Bouldering (Primary) — swapped

2026-06-01 · Mon · Wk 7

✅

3 active V3 projects simultaneously — major step up. 2nd V3 send of the block (shouldery). Smart self-awareness on crimp loading — pulley injuries are common at this stage, right call to hold back.

REST

2026-05-31 · Sun · Wk 6

✅

Well earned after Saturday's breakthrough zone 2 long run.

Long Run

2026-05-30 · Sat · Wk 6

✅

BREAKTHROUGH ✅ — 143 bpm avg, virtually all km splits in 134-146 range. Down from 165-167 bpm on previous long runs. Excruciating because zone 2 always feels slow at first — that feeling fades as base builds. This is the template. Keep doing this every long run.

Bouldering (Volume)

2026-05-29 · Fri · Wk 6

✅

Big volume session, heavy undercling focus — directly training the flagged weakness. Clear endurance drop-off (fresh sends failing by R2-4) = exactly the 4×4 stimulus working. Undercling strength improving but still the limiter. Good honest effort to failure. Note: 10-miler tomorrow — legs/forearms fried tonight, fuel up well.

Easy Run — 4 mi (swapped)

2026-05-28 · Thu · Wk 6

½

3rd consecutive run at 165 bpm avg — supposed to be easy. Short of 4 mi target (3.16 mi). HR pattern needs addressing before tomorrow's bouldering and Saturday's 10-miler.

Bouldering w/ friends (swapped)

2026-05-27 · Wed · Wk 6

✅

First climbing back after deload. V1/V2 volume + 2 V3 attempts. Good re-entry to harder climbing.

Active Recovery (swapped)

2026-05-26 · Tue · Wk 6

✅

Recovery before Wed climbing with friends.

Hills + Strength (swapped)

2026-05-25 · Mon · Wk 6

✅

7.5mph @ 8% incline = solid hill sprint effort. 3 rounds strength complete. Week 6 Day 1 ✅

REST

2026-05-24 · Sun · Wk 5

✅

Deload Sunday. (Row restored — was dropped during v2 port.)

REST (back from LA)

2026-05-23 · Sat · Wk 5

✅

Deload week — no hike done, full rest after LA travel.

Bouldering (Fun)

2026-05-22 · Fri · Wk 5

✅

Perfect deload session — exploratory, no ego. Fresh for Week 6 tomorrow.

Active Recovery

2026-05-21 · Thu · Wk 5

✅

Intentional deload — LA trip. No tracking.

Light Strength

2026-05-20 · Wed · Wk 5

✅

Intentional deload — LA trip. No tracking.

Bouldering (Light)

2026-05-19 · Tue · Wk 5

✅

Intentional deload — LA trip. No tracking.

Easy Run (DELOAD)

2026-05-18 · Mon · Wk 5

✅

Light deload climb — good. LA trip Tue-Thu.

REST

2026-05-17 · Sun · Wk 4

✅

Prescribed 9 mi — ran 9.94 mi ✅ (over target). 167 bpm avg = zone 4 again, same issue as last long run. 15K PR in 2026 despite sockless chaos. HR still too high for easy long runs — needs to stay under 145. Splits show km 1 (140 bpm) was the only truly easy km.

Long Run

2026-05-16 · Sat · Wk 4

✅

Full rest before Sunday long run.

Bouldering (Volume)

2026-05-15 · Fri · Wk 4

✅

Full 4×4 structure hit. Flapper on overhang V1 set 2 — wrapped and finished. Endurance drop-off visible on overhang set (100→80%). Let finger heal before Sunday 9-miler — tape it up. Get a resistance band for pull-aparts.

Active Recovery

2026-05-14 · Thu · Wk 4

✅

Well-earned rest after Mon/Tue/Wed training block. Good timing before Friday bouldering.

OCR Simulation

2026-05-13 · Wed · Wk 4

✅

First full OCR simulation of the block. 45lb farmer carry is solid — heavier than a Spartan sandbag bucket carry. Pull-up finisher with half crimp grip = great Spartan obstacle specificity. 30 burpees with push-ups across the session. 💪

Bouldering (Primary)

2026-05-12 · Tue · Wk 4

✅

Milestone session — first V3 send of the block. Undercling V2 send directly addresses the underhang weakness flagged on May 1. Two V3s on the radar now. Grade ceiling is clearly moving up. 🚀

Fartlek

2026-05-11 · Mon · Wk 4

✅

Day after the cooked SF long run — legs were already tired. 9 rounds of intervals vs 6-7 prescribed — went longer. Peak 8.2 mph on the fast intervals is solid. Treadmill HR sensor not working (0 bpm) but effort was clearly there.

REST

2026-05-10 · Sun · Wk 3

✅

"I got cooked" — 165 bpm avg is zone 4, not easy. Day after 4-mile group run — cumulative fatigue showed. Short of 8 mi prescribed (6.22 mi) but effort was there. Next long run keep HR under 145 — needs to be genuinely easy pace.

Long Steady Run

2026-05-09 · Sat · Wk 3

✅

Ran further than the 2-3 mi planned — 4+ mi at easy conversational pace. 6:42/km is slightly faster than previous social runs — fitness building. 8-miler tomorrow, Fartlek Monday.

Bouldering (Race-Specific)

2026-05-08 · Fri · Wk 3

✅

First time hitting the full 3-round boulder circuit. Endurance drop-off visible R2→R3 (V1s→V0s) — that's the stimulus working. Dead hangs at end of session = race-specific grip endurance. Focus for next session: hip/shoulder rotation technique. First accessory work logged. ✅

Active Recovery

2026-05-07 · Thu · Wk 3

✅

Good recovery work — foam roll + stretch after back-to-back strength/climbing days.

Strength — Push/Lower

2026-05-06 · Wed · Wk 3

✅

Key technique cue: hip/shoulder rotation to reach holds, arms stay straighter. This is a game-changer for efficiency and forearm conservation. Practice deliberately on Fri. Note: session day after strength — arms pre-fatigued but got good coaching out of it.

Bouldering (Primary)

2026-05-05 · Tue · Wk 3

✅

Clean sweep — all 3 rounds, all exercises, lunges progressed to 12/leg. Consistent improvement week over week on this circuit. ✅

Tempo Run

2026-05-04 · Mon · Wk 3

✅

Ran easy — called it a recovery run, not a tempo. That's fine for Week 3 Day 1. Best nutrition day yet — nearly perfect across all macros. Weight 196.5 lb ↓ continuing to trend right. 🐱🐱

Long Run + OCR (swapped)

2026-05-03 · Sun · Wk 2

✅

Best run of the block — full distance, OCR burpees, trail terrain, ran with a friend. 50 burpees across 10km is legitimate Spartan prep. Papusa-fueled 😂. Week 2 complete ✅ (Date corrected: run was Sun May 3.)

REST (swapped)

2026-05-02 · Sat · Wk 2

✅

Swapped with Sunday OCR run.

Bouldering (Volume)

2026-05-01 · Fri · Wk 2

✅

Session data restored from conversation history after being accidentally overwritten by a rest-day entry. Full 4×4 volume hit. Underhang weakness first flagged here (May 1). Muay Thai finisher.

Active Recovery

2026-04-30 · Thu · Wk 2

✅

Lighter than prescribed — no foam roll. Worth adding next time, especially forearms after climbing.

Strength — Push/Lower

2026-04-29 · Wed · Wk 2

✅

Full 3 rounds vs 1 last week — big improvement. Subs: diamond push-ups for dips, glute bridge for hip thrust, burpees without push-up. Lunges at 8/leg — work toward 12 next week. No hamstring cramps. ✅

Bouldering (Primary)

2026-04-28 · Tue · Wk 2

✅

First V3 projection of the block — a real step up from last week. V2 crux isolation is solid progress — linking it is just a matter of time. Got pumped on V0/V1s which means total volume was there even without accessories.

Run w/ Intervals

2026-04-27 · Mon · Wk 2

½

Smart call — body needed movement not intensity. 131 bpm avg is solid zone 2. 12% incline at any speed is good Spartan-specific stimulus. Push for actual intervals tomorrow or Wednesday when legs feel fresher. | Weight 195.7 lb — down 2.0 lb from Day 1 (197.7). Ahead of Week 1 target (198 lb). Trending well. ✅

Long Run (swapped)

2026-04-26 · Sun · Wk 1

✅

Great Week 1 closer. Conversational pace nailed — 6:50/km is exactly where easy effort should be right now. Ran with a friend + saw a bison. Week 1 complete ✅

REST (swapped)

2026-04-25 · Sat · Wk 1

✅

Intentional swap — running with a friend Sunday keeps the easy pace honest.

Bouldering (Volume)

2026-04-24 · Fri · Wk 1

✅

Solid volume session — hit the 4×4 structure but stayed at V0-V1 range. Good forearm pump by the end. Missed 1 top on the overhang V1 — expected at this recovery stage. Slab work continues to look strong. Week 1 bouldering complete. ✅ Leg raises as hangboard sub — good awareness of where you're at, build toward it.

Active Recovery

2026-04-23 · Thu · Wk 1

✅

Good call after the hamstring cramps Wed. Legs should be fresher for Friday bouldering. | Nutrition: 1677/2134 cal — 457 under target. No breakfast, light lunch, bulk of calories ~5pm. Protein 166/196g, fat 49/71g, carbs 161/177g (all under). Weight 197.5 lb.

Strength — Push/Lower

2026-04-22 · Wed · Wk 1

½

Hamstring cramps forced early stop after 1 set. Likely: dehydration + Day 1-2 accumulated fatigue + still sick. Drink more water before tomorrow's recovery session. Worth foam rolling hammies hard tonight. | Nutrition: 2109/2134 cal ✅, protein 171/196g, fat 50/71g, carbs 245/177g (carbs over — probably the cramping fuel). Weight 197.1 lb ↓ from 197.7.

Bouldering (Primary)

2026-04-21 · Tue · Wk 1

✅

Really good return session post-vacation. 2× V2 flashes is a great sign — strength held. Smart to skip V3s while still recovering. Forearms felt it on the overhang but stayed controlled. Slab confidence looking solid for Spartan obstacle work. 💪

Easy Run

2026-04-20 · Mon · Wk 1

✅

Felt like shit — send help 🤒 Still sick/recovering. Smart to keep it easy. Nutrition on point: 1850 cal / 184g protein. Weight 197.7 lb (target ~198).