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Week 3
Week of October 5–11, 2026 · Recorded October 11
I took the volume up. The plan called for about 3¾ hours of recovery-week training; I did 6 hours across 9 sessions, roughly 60% more than the week before. That included two runs in a phase where the plan wasn't scheduling any running. Then on Saturday I came down with a chill, and the week ended with two days off.
Note
The lesson going into week 4: feeling ready and being ready are different measurements, and the Hub is getting better at showing me both.
The Plan calendar, from real use. Each icon is a session: a check means completed, a half circle partial, an × missed, a dash cancelled. The moon marks rest days, and next week's base phase is already laid out below.
This is the view I've started opening first. The calendar now scrolls through months, shows which phase each day belongs to, and marks every session as it was actually done, not just as it was planned. Looking at it this week tells the story faster than I can: a stopped-early ride on Monday, a stacked Tuesday, a cancelled strength session, another full Thursday, a full Friday, and then the misses once I got sick.
| Sport | Sessions | Time | Distance |
|---|---|---|---|
| Swimming | 3 | 2 h 16 min | 5.3 km |
| Running | 2 | 1 h 34 min | 8.1 km |
| Cycling | 2 | 1 h 14 min | — |
| Strength | 2 | 57 min | — |
| Total | 9 | 6 h 1 min |
Selecting a day opens what was planned, what was recorded, and why the phase exists.
Every day I click shows the phase's purpose at the top. This week's said to reduce shoulder and lower-leg strain and to use the week to compare planned and actual response. Then it shows each session and whether the watch recorded it. The swim and strength sessions here came straight from my COROS.
On Tuesday I felt like I could run, so I did. In my words from the check-in that night:
"I ran for nearly an hour… I am happy to report no knee discomfort from the run, which would have been unheard of last year, and the discomfort in my calves and ankles has abated. The run felt good, natural and free, everything that I could hope for in a run."
The next morning told the other half:
"Body is understandably sore from the run, bike, swim and lifting sessions that I did over the past two days. Nothing remarkable there. Will proceed to swim and cycle while lifting sparingly…"
I ran again on Friday and reported it as harder than intended. I just felt slower.
Body workload: each slice is a region's share of my recorded work over 28 days, and each spike is the last three days against that region's usual day.
This is the chart that keeps me honest. Over the last 28 days, calves and Achilles took 31% of my recorded work and feet and bones 28%. Both are above their usual over the last three days. That matches what I wrote on Friday morning, before I'd looked at it:
"Swim and cycle are the two lowest impact activities that I do, and they keep the cardio working, which seems to be abundantly conditioned. It's the mechanical response to the plyometric pressures of running that hold me back the most presently."
My heart and lungs are ahead of my lower legs. The plan has been saying that for two weeks; this week I could see it.
Recorded training, with energy estimated from bike power, run distance and gradient, or the watch. Lifting is shown separately as mechanical work, not calories.
Friday's swim and run made my biggest day in a while, about 1.7× my typical training day. Over 28 days I've recorded about 11,300 kcal of training work. The Hub is careful to call that work recorded, not fatigue remaining, and this week I found out the difference the usual way.
"I seem to have come down with a chill, and everything is more sore than it usually is as a result. Took yesterday and taking today off as well, though that was scheduled."
I don't know if the extra volume had anything to do with it; colds happen. But the timing is worth recording, and so is the fact that I didn't push through it. The calendar shows Saturday's ride as missed, and that's the right mark for it.
- The calendar made the week readable at a glance, deviations included.
- The check-ins captured how I felt before I saw any numbers, so I can compare the two honestly.
- Session reports ("as intended", "too hard") turned a vague feeling into a record. Monday's ride is marked stopped early, because I was pooped.
- Body workload showed where the stress is going, not just how much there is.
The base phase starts Monday: building repeatable cycling capacity, keeping swimming and strength, with running in its own separate track. I'll start it when the cold clears, not on the date. The Rose Bowl 5K on January 17 is still the goal, and a comfortable finish is still the priority.
This is a personal account of using an experimental training model. Load readings are estimates; this journal doesn't establish improved fitness, recovery accuracy or injury prevention. Quotes are from my check-ins, lightly corrected for spelling.