Walk 2 min / Jog 3 min × 7 rounds = 35 min. Alarm across the room. Shoes on. Out the door. Don't think. Gompers or North Shore Trail. Eat AFTER — fasted Zone 2 is better for fat burn.
| Day | Time | Activity | Details |
|---|---|---|---|
| Mon 3/23 |
7:00am | Run Walk-Jog | Walk 2 / Jog 3 × 7 rounds. Gompers Park. 35 min. |
| 1:00pm | Chest+Tri Lifting | Bench 4×8, Incline DB 3×10, Cable Fly 3×12, OH Tricep Ext 3×12, Pushdown 3×12. Library → | |
| Post | Mobility | Chest doorway stretch, tricep stretch, front delt stretch, cat-cow (5 min) | |
| Tue 3/24 |
7:00am | Run Walk-Jog | Same intervals. Break the 4-day gap — this is priority #1. |
| 1:00pm | Walk (optional) | 20-30 min easy walk if energy allows. No lift today — recovery from Monday. | |
| Wed 3/25 |
7:00am | Run Walk-Jog | Same intervals. 35 min. |
| 1:00pm | Back+Bi Lifting | Deadlift 3×5, Chin-Up/Pulldown 3×8-10, Face Pull 3×15, Bicep Curl 3×10, Concentration Curl 2×12. Library → | |
| Post | Mobility | Lat stretch, bicep wall stretch, trap stretch, thoracic rotation (5 min) | |
| Thu 3/26 |
7:00am | Run Walk-Jog | Same intervals. 35 min. |
| 1:00pm | Walk (optional) | 20-30 min easy walk. No lift — recovery day before Friday shoulders. | |
| Fri 3/27 |
7:00am | Run Walk-Jog | Same intervals. 35 min. |
| 1:00pm | Shldr+Abs Lifting | Shoulder Press 3×10, Lateral Raise 3×12, Face Pull 3×15, Cable Crunch 3×15, Reverse Crunch 3×15. Library → | |
| Post | Mobility | Band pull-aparts, wall slides, shoulder dislocates, neck stretch (5 min) | |
| Sat 3/28 |
Morning | Legs Lifting | Goblet Squat 3×10, RDL 3×10, Deficit Reverse Lunge, Split Squat, Hip Thrust. Library → |
| After | Mobility | Pigeon pose, 90/90 hip switch, quad stretch, hamstring stretch, calf stretch, hip flexor stretch (10 min) | |
| PM | Long Walk | 50-65 min easy. Toe separator socks (2-4 hrs). | |
| Sun 3/29 |
Anytime | Rest Foot Exercises + Stretch | Towel scrunches, arch lifts, calf raises (15 min). Full rest otherwise. Let legs recover before Monday. |
| Day | Planned | Actual | Status |
|---|---|---|---|
| Mon | Foot exercises | No Strava activity | Unknown |
| Tue | Walk-jog (35 min) | Zone 2 (2.4 km) + Weights | Hit |
| Wed | Run club or walk-jog | No activity | Missed |
| Thu | PUSH or S+A (gym) | 2 walks (2.1 + 2.3 km) | Partial |
| Fri | Walk-jog (35 min) | No activity | Missed |
| Sat | LEGS + long walk | No activity | Missed |
| Sun | Rest + foot exercises | No activity | Rest Day |
Pattern: Strong start Mon-Tue, then the week fell apart. The 4-day gap (Mar 19–22) was the longest since late August 2025. Gap broken Sun Mar 23 with a morning run (3.65 km, 29:46).
What worked: The Tue Zone 2 + weight session was solid. The Mar 19 walks show you defaulted to movement even when you skipped the gym — that's a floor, not a failure. Sunday run shows the engine still turns over.
COMT A;A context: 4 days without exercise meant cortisol wasn't clearing. Now that the gap is broken, stack 2–3 consecutive days to rebuild the HRV recovery cycle.
Deep sleep drives HRV recovery. Best HRV came after nights with 1+ hour deep sleep. Below 30 min deep, HRV stays flat.
This week: Sleep avg 6.3h (target 7-8h). Deep sleep avg 42 min (target 60-90 min). Both below threshold.
Fix: Exercise during the day → deeper sleep → better HRV next morning. Breaking the gap Monday is the single highest-impact action.