July has been a month of transitions—a gentle ramp down from a busy training block into a period of recovery, a ten-day adventure in the hills combined with team-lead training, and finally a gradual return to structured workouts. On top of that, I’ve just started my last month of parental leave, which means mornings of bike rides with the kids, afternoons at the playground.

Week 1: Recovery and Reflection

The first week of July was all about listening to my body. After several weeks of steady volume, I dialed down the intensity:

• Active rest rides: two easy spin sessions of around 1 hour and 15 minutes each, keeping heart rate comfortably in Zone 1–2.
• Short maintenance run: a 20-minute recovery jog to keep my legs loose.
• Extra sleep: I averaged between 6 hours and 23 minutes to 8 hours and 52 minutes of sleep per night, which helped lower my resting heart rate from 74 bpm down to 64 bpm and brought my average HRV up into the high 40s.
• Mindful off-the-bike time: I took several walks in the neighborhood, read a book by the pool, and practiced a few mobility drills.

That reset felt essential—by the end of the week I was itching to get outside again.

Days 8–17: Field-Based Team-Lead Training

For ten days, I stepped out of my usual training routine to dive into immersive, field-based team-leader training:

• Field exercises: Early mornings began with route planning and map-and-compass navigation drills, learning to interpret terrain and weather conditions.
• Leadership scenarios: Afternoons were spent in simulated team missions—coordinating small groups, making split-second decisions, and honing communication skills under pressure.
• Physical challenges: Between workshops, we carried full kit on cross-country treks of 10+ km per day, integrating fitness with practical leadership tasks.
• Debrief sessions: Each evening wrapped up with group reflections on decision-making, risk assessment, and lessons learned.

This phase wasn’t about distance or watts; it was about adaptability, leadership, and enjoying every challenge the field presented.

Week 3: Back to the Bike and the Run

By July 21, I was ready to reconnect with the pedals. My first ride back was a 1 hour and 6 minute Zone 2 spin, covering 24.9 km and feeling surprisingly smooth. Over the next few days, I fit in:

• A 5.6 km critical-speed test run on July 22
• Sweet-spot intervals on July 23 (3 × 12 minutes at 90% FTP)
• A 60-minute tempo ride on July 24
• Easy runs of 3.5–4.1 km to rebuild my running legs

These sessions reminded me how forgiving the body can be after a short break—progress was quick, but measured.

July Summary

By July 25 my numbers looked like this:

• Total training time: 27 hours and 48 minutes
• Total distance: 174 km
• Total TSS: 1 687
• Average HRV: 43.2
• Average RHR: 66.7 bpm
• Average weight: 74.0 kg

It wasn’t my highest-volume month, but it hit the right balance of rest, adventure, structured work, and family time. My relatively high average resting heart rate of 66.7 bpm likely reflects those ten days of field-based training in high temperatures, low sleep, and heavy physical demands.

Looking Ahead to August

When August arrives, I’ll be finishing my parental leave and transitioning back to work, while easing into my Base 2 block. Key workouts on the calendar include:

• Easy runs and Zone 2 rides to rebuild volume
• Sweet-spot and threshold intervals to sharpen FTP
• Two full-body strength sessions per week for durability
• Maintenance runs once a week to keep my legs happy

Above all, I’ll continue to prioritize family time and carve out moments for summer adventures. After all, endurance—whether on the bike, on the trail, at work, or in life—means finding the right pace and enjoying the journey.