LOADING
The System
01 · Daily Anchors
02 · Countdown
HALF MARATHON · SUN OCT 25
03 · The 24 Weeks
JUL 16 · DEC 3104 · The Default Week
UPPER / LOWER / REST / PUSH / PULL / LEGS / REST05 · Non-Negotiables
0/ 8
Resets every Monday. The score is the system.
PAST WEEKS
06 · The Numbers
DEXA-INFORMEDDAILY MACROS
Whole-food carbs. Rice, oats, sweet potato, fruit. On long-run and interval days, eat toward the top of the carb range and add 100 to 150 calories back. Creatine daily.
RUNNING BASELINE
Limiter identified: aerobic base. The large 5K to 10K drop-off says the engine, not the legs, is the constraint. Long runs are the fix.
07 · Jakarta Sync
ADENTRO AGENCY · UTC+7HOUSTON
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JAKARTA
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WIB
Default to async. Slack, email, Loom. Live calls live inside two windows only, 7 to 9 AM ET and 8 to 10 PM ET, and get batched, never scattered across the week.