To Build a Home · Piano Arrangement · Alexandre Pachabezian
Week Five
1—7 Jun·Kolkata·
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Sessions
8
Mileage
23km
Long Run
9km
HR Cap
162
01 // RECOVERY
The quiet phase
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Baseline bloodwork, 27 May 2026.
4.1Ferritin ng/mLnormal 15–150
9.2Hemoglobin g/dLnormal 12–15.5
10.1Vitamin D ng/mLnormal 30–100
Edit recovery narrative — owner only
02 // LIVE METRICS
Weekly km
W3: 18 km
Zone 2 %
W3: ~13%
Cadence
W3: 144 spm
03 // RESTING HR
Resting heart rate, measured overnight by Apple Watch, against a 56 bpm baseline.
04 // WEEKLY TRENDS
05 // STRENGTH
Strength · InBody scans, Feb 2025 – Jul 2026
+0.0 kgmuscle
Weight flat, muscle up — and held as the run block got heavier. Strength protecting the engine for 3,524 m.
skeletal muscle mass, kg
weight over same period: 62.0 → 61.8 kg — stable
06 // LOAD RATIO
Acute:Chronic Workload Ratio — this week's km against the 4-week rolling average (Gabbett, BJSM 2016). Sweet spot 0.80–1.30. Below 0.8 undertraining, above 1.5 spike zone.
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Ratio
Building baseline
Log this week's km to start tracking load.
07 // COACH
loading reflection —
tap a card to flip
patterns
looking ahead
08 // TRAINING BLOCK
Everything, counted once.
SPORT
SHARE OF BLOCK TIME
SESSIONS
MOVING TIME
Run
66
59 h 52 m371.4 km
Weight training
58
53 h 56 m
Mobility
24
8 h 55 m
Yoga
29
12 h 44 m
WHOLE BLOCK
177
135 h 27 m
Through week 19 / 19 · 7 SepHOVER ALONG THE LINE · OR USE ← →
Every session independently logged and timestamped on Strava. Running is 44 % of the hours; the rest is what made the running possible.
09 // EVALS
Eleven rules the AI coach's plans have to obey. Every week of the build, checked against all eleven.
passed
failed
rule didn't apply that week
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The failures are not scattered. They fall in columns. Every rule about how much work to prescribe was failed repeatedly; every rule about safety limits passed without exception.