When a 50 km week goes wrong
One week of a 50 km plan, written by the engine, then rewritten from a bad night, reported soreness, and an easy session that was not talkable. The race date stays.
- 50 km
- 11 weeks out
- 5–8 h/week
- Longest outing 60–90 min
- Hills and trails
- A season or two in already
Written beside rewritten
| Day | Written | Rewritten |
|---|---|---|
| Mon | Quality intervals · 45 min | Quality intervals · 45 min |
| Tue | Easy walk/jog · 40 min | Easy walk/jog · 40 min |
| Wed | Strength · 45 min | Recovery walk · 30 min (changed from Strength · 45 min) |
| Thu | Uphill walk/jog · 40 min | Uphill walk/jog · 40 min |
| Fri | Rest | Rest |
| Sat | Long easy · 160 min | Long easy · 160 min |
| Sun | Recovery walk · 30 min | Recovery walk · 30 min |
Worked example — not a client result.
What happened
The days below are what the plan engine wrote for the inputs on this page. They are not typed in by hand.
Week 14 of the build, in the specific block. Every day marked free. Wednesday morning, on the next hard day, the engine was given:
- Sleep 1/5.
- Soreness 4/5.
- The last easy session was not talkable.
Reported fatigue or discomfort can be a reason the next hard day is written easier. Ridgework does not diagnose the cause.
Why this changed
Strength → Recovery walk · 30 min
Today's strength is replaced by easy aerobic work.
- Sleep was 1/5 last night.
- Muscle soreness 4/5.
- The last easy session was not talkable, so it was a hard day the plan did not write.
The race date did not move. The training week did.
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