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2026
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Summer recovery mesocycle. Incline replaces flat bench (junction rest), tempo squats for feel, chest-supported row for L5/S1, chin-ups added. No creatine. Running: post-spiroergometry base rebuild (<138 bpm).
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A treadmill test that delivered two shocks at once: a VO2max twenty points above my watch, and almost no aerobic base after three years of consistent running.
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Strength: post-overreach reset, separate upper/lower progression, pull-ups back, triceps added, 6+1 weeks. Running: Daniels-based 16-week periodization (WB → Hills → R → T → I → 5K test). Both tracks synchronized.
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What I extracted from Daniels: purpose-first training, stress levers, hard caps for intensity, a cleaner VO2max interval logic — and why my Garmin Coach (Amy) workouts felt like death.
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Post-ski deload done. Starting Feb 1: a controlled 8-week strength block (A/B) plus ~30 km/week easy running — with specific weekly loads, RIR rules, and back-safe hinge work.