Workout - Monday, Mar 9, 2026 (W11, Day 1 - RESCHEDULED)
🏃 Run (COMPLETED ✅)
Protocol: W11 Monday Easy Run (swapped from Wednesday)
Actual Workout:
- Distance: 4 miles
- Duration: 55:04 (55 min 4 sec)
- Avg Pace: 13:46/mile
- Avg Heart Rate: 133 bpm
- Target HR: <150 (Z1-Z2 easy, 80% intensity)
Execution:
- ✅ No running shoes (intentional)
- ✅ Zone 2 focus — kept HR in easy aerobic zone
- ✅ 80/20 discipline — stayed easy, no tempo work
- ✅ Form-focused, conversational pace maintained
Analysis: ✅ Perfect easy day execution — 133 HR avg is solidly in Z1-Z2 aerobic zone ✅ Pace disciplined — 13:46/mile is sustainable conversational pace ✅ 80/20 alignment — this is exactly the kind of easy work needed ✅ Barefoot/minimal shoes — good for proprioception and calf strength
🍽️ Nutrition Log - Monday, Mar 9, 2026
Fuel Log (Complete)
| Time | Meal | Calories | Protein (g) | Carbs (g) | Fat (g) | Fiber (g) |
|---|---|---|---|---|---|---|
| Morning | 200g bread + 300g sloppy joes + 1 mini stroopwaffel | 1,154 | 37 | 189 | 36 | 11 |
| Snack | 1 bag cheez its (210 cal) | 210 | — | — | — | — |
| Snack | 1 aloha bar | 200 | 8 | 32 | 6 | 4 |
| Afternoon/Evening | 2 slices pepperidge farm bread + 50g PB + 1 scoop ON protein + 1/2 banana + 1/2 cup berries + 2 tbsp jam + 1 tbsp flax + 5 slices deli turkey + 1/2 cup sloppy joe + 1/4 cup ground beef + 1 pack ramen + 1 mini cucumber + 1 apple | 1,763 | 68 | 229 | 72 | 24 |
Daily Totals (FINAL)
| Metric | Target | Actual | Variance | Status |
|---|---|---|---|---|
| Calories | 2,500-2,800 (easy day) | 3,327 | +527-827 | ⚠️ Over by ~500 |
| Protein (g) | 205-230 | 113 | -92-117 | 🔴 UNDER by 92-117g |
| Carbs (g) | 580-812 (easy day, 5-7g/kg) | 450 | -130-362 | ⚠️ Under by 130g |
| Fat (g) | 90-135 | 114 | -21 to +24 | ✅ IN RANGE |
| Fiber (g) | 25-35 | 39 | +4-14 | ✅ GOOD |
Analysis
Calories: 3,327 is above easy day target, but acceptable for a 55-minute run Protein: Critical issue — 113g vs. 205-230g (missing ~100g) Carbs: Slightly under, but reasonable Fat & Fiber: Solid
Key insight: You’re eating enough VOLUME but not enough HIGH-PROTEIN foods. Need to add chicken, fish, eggs, yogurt to future meals.
🧘 Daily Habits
| Habit | Status | Notes |
|---|---|---|
| 3 min meditation | ⏳ Pending | |
| 10 min yoga | ⏳ Pending |
Daily Metrics
| Metric | Value | Notes |
|---|---|---|
| Weight | — | Not logged |
| Sleep (last night) | — | Not logged |
| Mood AM | — | Not logged |
| Mood PM | — | Not logged |
| Energy | Good | Completed run well |
Weekly Progress (W11: 80/20 Base Building - RESCHEDULED)
| Day | Workout | Status | Volume | Notes |
|---|---|---|---|---|
| Monday | 4mi Easy Run | ✅ DONE | 4 mi, 55:04, HR 133 | Swapped from Wed; Z2 focus |
| Tuesday | 5x4min Bike (Hard) + Strength A | ⏳ PENDING | — | Threshold intervals + upper body |
| Wednesday | 1200m Swim (Easy) | ⏳ PENDING | — | Rescheduled from Monday |
| Thursday | 1000m Swim (Easy) + 5x1000m Run (Hard) + Strength B | ⏳ PENDING | — | Heavy day: swim + intervals + strength |
| Friday | Off/Recovery | ⏳ PENDING | — | Extra recovery day |
| Saturday | 70min Bike + 20min Brick Run | ⏳ PENDING | — | Long session, transitions |
| Sunday | 30min Active Recovery | ⏳ PENDING | — | Walk + stretching |
Weekly Volume So Far:
- Swim: 0m
- Bike: 0 min
- Run: 4 mi
- Strength: 0 sessions
💡 Key Notes
Run execution: Excellent discipline on keeping it easy. 133 HR avg = pure aerobic zone work. This is exactly what 80/20 training requires.
Barefoot/minimal shoes: Good for proprioception. Monitor feet/calves for soreness.
Nutrition priority: Need to add high-protein foods (chicken, fish, eggs) to hit 205-230g daily. You’re eating plenty but need better protein distribution.
Tomorrow (Tuesday): Hard bike (5x4min) + Strength A. Will be significantly more challenging than today.