WinBench 4x5 @ 90 kg, squat 125 for 4s.

HurtSlight low-back pump.

LessonBrace before every rep, not just the heavy ones.

TomorrowRest. Program starts Monday. Breathe. Think. Win.

WinChose the 3 mi recovery jog over ego.

HurtNothing significant.

LessonRecovery is a session, not a day off.

TomorrowFull body — bench 90 for sets.

Win6 miles felt easy at 9:00 pace.

HurtRight hip flexor tight on hills.

LessonNasal breathing keeps the effort honest.

TomorrowRecovery run only if hip is calm.

Win5:51 mile — controlled, negative split.

HurtHip flexors after the TT.

LessonPatience in the first 400 m wins the last 400 m.

TomorrowLong easy roadwork — keep it truly conversational.