#!/usr/bin/env python3 """Generate blog pages from ~/org training data (intervals.icu pulls). Reads: ~/org/run-log.org, ~/org/wellness-log.org, ~/org/plan-30k-agenda.org Writes: content/running/log.md (run timeline, published) content/running/health.md (wellness log, DRAFT) content/running/calendar.md + data/weeks.json content/posts/runs/*.md (one small post per run, regenerated) Run it after `python3 ~/org/sync_plan_intervals.py pull`, then commit + deploy. ANNOTATIONS below is meant to be hand-edited: it carries the story that the numbers can't (why a run mattered, what was decided). """ import calendar as callib import datetime as dt import json import os import re from pathlib import Path # Data source: the coaching workspace. Defaults to ~/org (Mac production); # the VPS trial sets COACH_WORKSPACE=~/coach-workspace. Layout difference: # in a workspace clone, course.org and the template live at the repo root. ORG = Path(os.environ.get("COACH_WORKSPACE", str(Path.home() / "org"))).expanduser() BLOG = Path(__file__).resolve().parent.parent PLAN_START = dt.date(2026, 6, 29) # Wk -> (type, target volume km, long-run target) — from course.org week table WEEKS = { 1: ("base", 35, "12 km / 1:12"), 2: ("build", 37, "13.5 km / 1:21"), 3: ("deload", 28, "10 km / 1:00"), 4: ("build", 39, "15 km / 1:30"), 5: ("build", 42, "17 km / 1:42"), 6: ("deload/race", 30, "UTFS 10 km trail (Aug 9)"), 7: ("build", 44, "19 km / 1:54"), 8: ("build", 46, "21 km / 2:06"), 9: ("deload", 36, "16 km / 1:36"), 10: ("build", 49, "23 km / 2:18"), 11: ("build", 51, "25 km / 2:30"), 12: ("race", 46, "Beluga 18 km trail (Sep 19)"), 13: ("build", 52, "26 km / 2:36"), 14: ("taper/race", 44, "Half 21.1 km (Oct 4)"), 15: ("build", 53, "28 km / 2:48"), 16: ("deload", 43, "22 km / 2:12"), 17: ("PEAK", 50, "30 km / 3:00 — the goal"), 18: ("recovery", 34, "12–15 km recovery"), } # date -> {"keywords": [...], "note": "...", "analysis": "..."} — HAND-EDIT ME # note: 1-2 sentences (timeline + post). analysis: the coach's read, a # fuller paragraph shown only on the single-run post. ANNOTATIONS = { "2026-06-29": { "note": "Day 1 of the plan.", "analysis": "Day one, and the baseline fault is already on tape: an " "\"easy\" run with 39 % of its time above Zone 2. Average " "HR 140 sits inside the band, but the drift to 158 says " "the effort was managed by feel, not by the cap. This is " "precisely the habit the whole plan is built to retrain.", }, "2026-06-30": { "analysis": "The optional Tuesday got used, which is fine — but it " "repeated Monday's pattern almost exactly: 39 % above " "Zone 2, max HR touching 164. Two warm \"easy\" runs in " "two days is how invisible fatigue accumulates; the " "volume isn't the risk here, the intensity creep is.", }, "2026-07-01": { "keywords": ["volume creep"], "note": "Week-1 medium-long — 10 km where ~8 was planned, part of a " "42 km week against a ~35 km target.", "analysis": "The week-1 medium-long pulled both levers at once: well " "over its scheduled duration and 42 % of it above Zone 2. " "Aerobically it looked comfortable, which is exactly why " "it's seductive — \"one variable at a time\" exists " "because tissue doesn't negotiate. Most of week 1's " "volume overshoot (42 km against ~35) traces to sessions " "like this one.", }, "2026-07-02": { "analysis": "Marginally better discipline than the two runs before " "it (34 % above Zone 2), but the same signature: honest " "effort, cap ignored late. The engine keeps making these " "runs feel cheap; the plantar fascia doesn't get a vote — " "until it does.", }, "2026-07-04": { "keywords": ["milestone"], "note": "First long run of the plan. Decoupling 0.7 % — the aerobic " "engine is fine; the work is discipline, not fitness.", "analysis": "The week's redemption: 72:04 on a 72-minute cap, 76 % " "Zone 2, and aerobic decoupling of 0.7 % — essentially a " "flat line. When pace is allowed to be an output instead " "of a target, the data is immaculate. The aerobic base " "was never the question; the discipline on the other " "five days of the week is.", }, "2026-07-06": { "note": "First genuinely easy easy-run of the plan (78 % Z2), in 31 °C. " "Strength A in the evening — strength habit starts.", "analysis": "First run after the volume reckoning, and the correction " "landed: 78 % Zone 2 in 31 °C — heat that usually drags " "HR upward makes the discipline more impressive, not " "less. Strength A in the evening started the other half " "of the plan. This is what week 1 should have looked " "like.", }, "2026-07-08": { "keywords": ["model run"], "note": "Controlled medium-long: pace dead-steady 5:58→5:55→5:55, " "85 % Z2. What the plan is supposed to look like.", "analysis": "A model session, arguably the cleanest of the plan: 85 % " "Zone 2, pace dead-steady at 5:58→5:55→5:55, duration on " "the cap. The foot ached at the start, went quiet by " "minute eight, and the unwavering splits prove no " "compensation crept into the gait. File under \"what the " "plan looks like when followed.\"", }, "2026-07-09": { "note": "Slightly hot toward the end — the easy-too-hard creep to " "watch. Strength B in the evening: first week with both " "strength sessions done.", "analysis": "Good, not great: 75 % Zone 2 with a warm patch mid-run " "and drift toward the cap by the end — the easy-too-hot " "creep announcing itself again, gently. The evening's " "Strength B closed the first week with both strength " "sessions done, which matters more for October than any " "single run does.", }, "2026-07-11": { "keywords": ["off-plan"], "note": "Social long run with friends — +28 % over the 12 km / 72 min " "cap, at the fast-flat profile that historically flares my " "legs. Aerobically fine (4.7 % decoupling), and the foot " "passed every checkpoint afterwards. Bent, didn't break — " "and doesn't get to become a habit.", "analysis": "Off-plan by every metric that matters: +28 % over the " "duration cap, 74 % Zone 3, at the fast-flat profile " "that has historically preceded every flare. The engine " "shrugged — 4.7 % decoupling on the biggest run of the " "block. The redeeming data came after: the foot passed " "every checkpoint, including the best morning of the " "episode two days later — evidence the current load " "sits inside tissue capacity, with some margin. Noted, " "absorbed, and explicitly not a precedent.", }, "2026-07-13": { "keywords": ["best discipline"], "note": "91 % Z2 — best zone discipline of the plan, on day 1 of a " "deliberately strict deload week.", "analysis": "91 % Zone 2 — the best zone discipline of the plan, " "delivered on day one of a deliberately strict deload. " "After Saturday's excursion, this is the response that " "matters: no compensating, no testing, just the " "prescription. A deload only works if it's actually a " "deload.", }, "2026-07-14": { "note": "Recovery-pace shakeout at HR 119, 98 % Zone 1 — deload " "executed like it means it. Strength A in the evening, " "one day late after Monday's dry-needling session.", "analysis": "An optional day used correctly: 98 % Zone 1 at HR 119 — " "a genuine recovery jog, not a stealth workout. Strength " "A in the evening, one day late to give Monday's dry " "needling room to settle. Small decisions, correctly " "sequenced.", }, "2026-07-23": { "keywords": ["aerobic signal"], "note": "First 40-minute easy run of the plan. The 5:26/km looks " "flashy but the route was net downhill — the honest " "fitness signal came Monday, on a matched loop.", "analysis": "The duration progression executes: 40:36 against the " "new 40-minute prescription, 80 % Zone 2, ceiling " "respected. The 5:26/km needs an asterisk: the route " "dropped a net 50 m, worth roughly 7–12 s/km — " "terrain-adjusted this is ~5:33–5:38 at HR 140, in line " "with Monday, not a step past it. The real " "pace-at-heart-rate signal is the like-for-like pair: " "the same loop ridden on Jul 9 and Jul 20 came back " "16 s/km faster at 3 bpm lower HR eleven days apart. " "That's the Zone 2 thesis — this run just isn't the " "data point that proves it. Fourth run of the week, " "every one inside its lines.", }, "2026-07-22": { "keywords": ["first full ML"], "note": "First full-length medium-long of the build — 81 % Z2 on " "the cap, hours after needle #2 and a day after a mountain. " "First Wednesday Rathleff dose done after.", "analysis": "The week-4 template's densest day, delivered on " "schedule: 56:20 against a 54-minute cap, 81 % Zone 2, " "max HR 150 — controlled from first to last. Context " "makes it better: this was the longest on-plan midweek " "run of the build (9.82 km), run the evening after a " "533 m mountain day and roughly 24 hours after the " "second needling session, and it still stayed inside " "every line. The first Wednesday strength dose followed " "— the 3×/week treatment protocol is now fully in " "motion. This morning's HRV dip (56, from 67) is what " "absorbing looks like; the 7-day means are holding. " "Thursday's score carries the needle-echo asterisk; " "clean reads resume Friday. One more data point worth " "keeping: the needled foot stung intermittently through " "the day, then went completely silent under load — the " "pattern that keeps pointing at muscle, not structure.", }, "2026-07-20": { "keywords": ["week 4 opens"], "note": "Week 4, day 1: gate passed in the morning, prescription " "delivered in the evening — 83 % Z2 at HR 136.", "analysis": "Week 4 opens with the easy-run archetype: HR 136 " "average, only 5 % of the run above Zone 2, and a 5:33 " "pace that fell out of the discipline rather than being " "chased. One transition artifact: the watch still " "carried the 35-minute version at run time — the " "40-minute prescription reached the calendar mid-day — " "so 37:19 splits the difference; from Wednesday the " "watch says 40′. The build is back on: the week's real " "watch-points are the morning scores and the first " "Wednesday Rathleff dose.", }, "2026-07-16": { "keywords": ["moved up"], "note": "Saturday's long run, moved to Thursday (weekend conflict) " "and taken to the trails — where it became part run, part " "orienteering: lots of stops to find the track.", "analysis": "The deload long run, relocated to Thursday and taken " "off-road — where it turned into an orienteering " "session: repeated stops to relocate the track kept the " "average HR at 114 with 93 % of the hour in Zone 1, " "never even brushing the Z2 ceiling. For a deload, " "that's not a bug: 55 minutes of time-on-feet on varied " "terrain at near-zero intensity is exactly what an " "absorption week wants — and honest UTFS prep besides, " "since that race will also be about terrain management, " "not pace. The 8:54/km means nothing; the 150 spm " "cadence says plenty of walking, which the climbs and " "the map-checking explain. Week 3 closes around 25 km " "of a ~28 target. The morning told its own story " "though: the first clean post-needling read came in at " "3/10 — both feet, the highest of the block, after the " "plan's densest stretch of consecutive running days — " "and the right arch murmured at 0.5–1 through the run. " "Friday's rest lands well; the weekend mornings decide " "whether week 4 opens at full prescription.", }, "2026-07-15": { "note": "Deload medium-long, right on the 36-minute cap. Morning " "markers agree the recovery is landing: resting HR 40, " "HRV back to 66.", "analysis": "Three for three on the deload: 37:30 against a " "36-minute cap, 78 % Zone 2, and the morning markers " "agreeing loudly — resting HR 40 and HRV back at 66 are " "the best readings of the block. The recovery isn't just " "scheduled; it's landing. If the foot's morning trend " "holds, the week-4 progression gate is opening.", }, } # One-off session moves within a week (life happens): date -> agenda-style # dict replacing the scheduled session when analyzing that day's run. SESSION_OVERRIDES = { "2026-07-16": {"title": "Long run 60' Z2", "tag": "long"}, # Sat -> Thu, trail } def planned_by_date(sessions): d = {s["date"]: s for s in sessions} for iso, sess in SESSION_OVERRIDES.items(): d[dt.date.fromisoformat(iso)] = sess return d # Hand-curated non-run activities worth a timeline entry + post (runs come # from run-log.org; these are the occasional hikes / cross-training days). EXTRA_ACTIVITIES = [ {"date": dt.date(2026, 7, 21), "title": "Hike — Pic-de-la-Tête-de-Chien (Monts-Valin)", "km": 8.85, "moving": "2:04", "elapsed": "3:28", "hr": 88, "hrmax": 129, "dplus": 533, "tags": ["hike", "cross-training", "utfs-prep"], "note": "Optional-day mountain: 533 m of climb at an average HR of 88 " "— the fjord view came basically free. Right foot slightly " "tight by the end; the known, load-responsive pattern.", "analysis": "The number that matters is 88 — the average heart rate " "for two hours of moving time over 533 m of climb. " "Aerobically this was a non-event, which is exactly what " "an optional day should be; the load landed on the " "structures instead: uneven ground, a bigger climb than " "the guidebook promised, and a long walked descent. The " "right foot answered with some end-of-day tightness — " "the familiar load-responsive kind, not a flare. As UTFS " "preparation it was more specific than any road run: " "that race is this terrain, plus intent. It doesn't " "count a metre toward run volume, and doesn't need to."}, ] def extra_slug(e): base = re.sub(r"[^a-z0-9]+", "-", e["title"].lower()).strip("-") return f"{e['date']}-{base}" def fmt_extra(e): day = e["date"].strftime("%a %b %-d") tags = " ".join(f"`{k}`" for k in e["tags"]) out = [f"**[{day} — {e['title']}](/posts/runs/{extra_slug(e)}/)** ", f"{e['km']:.2f} km · {e['moving']} moving ({e['elapsed']} elapsed)" f" · {e['dplus']} m D+ · HR {e['hr']} avg / {e['hrmax']} max ", tags] if e.get("note"): out.append(f"\n> {e['note']}") return "\n".join(out) RUN_HEAD = re.compile( r"^\* (\d{4}-\d{2}-\d{2})T(\d{2}:\d{2}) — (.+?) \((\w+)\)\s+\(id (\S+)\)" ) STATS = re.compile( r"([\d.]+) km \| ([\d:]+) \| ([\d:]+)/km \| HR (\d+)/(\d+) \|.*load (\d+)" ) # Planned-session activity names look like " - S