Day 37 of 300: Under 110
I stepped on the scale this morning and saw 109.8. Then I logged it and got on the treadmill.
Five days ago I weighed 111.8. Two kilograms in five days is not real fat loss. I know that. Water, glycogen, food timing, OMAD adaptation. The body is adjusting to a new eating pattern and the first week is always dramatic. But 109.8 is under 110. I’ll take the moment, even if the scale bounces back tomorrow.
The run
- Distance: 4.0 km
- Time: 33:00
- Pace: ~8:15 /km (warmup included)
- Heart Rate: 126 bpm (avg) / 143 bpm (max)
- Calories: 385 kcal
- Steps: 4,750
- Type: Treadmill, easy base, HR cap 140
Split breakdown:
| Split | Distance | Time | Avg HR | Max HR |
|---|---|---|---|---|
| Warmup | 398m | 5:00 | 97 | 111 |
| Km 1 | 1,000m | 6:51 | 126 | 134 |
| Km 2 | 1,000m | 6:57 | 134 | 138 |
| Km 3 | 1,000m | 7:12 | 138 | 143 |
| Km 3.5 | 500m | 3:39 | 140 | 143 |
| Cooldown | 105m | 3:19 | 113 | 142 |
The cap was 140. I went 3 over on the last 1.5 km. Not a disaster, but it’s the same pattern: cardiac drift pushes the heart rate up even as I slow the pace down. Km 1 was 6:51 at 126 bpm. Km 3 was 7:12 at 138 bpm. Twenty-one seconds slower, twelve beats higher. That’s 109.8 kg asking the cardiovascular system to do more than it wants to at this weight.
The good news is the discipline held. I let the pace drop rather than chasing the numbers. That’s the whole point of HR-capped running. Let the pace be what it is. The heart rate is the boss.
**"14 bpm of cardiac drift across 3.5 km of easy running. At your weight, that's expected. What matters is you backed off the pace instead of pushing through. Most people speed up when they feel good at km 1 and pay for it at km 3. You didn't. Keep doing that."**
Training status: still productive
| Metric | Value |
|---|---|
| Training status | Productive |
| Acute load | 474 |
| Chronic load | 356 |
| Load ratio | 1.3x |
| VO2 max | 39.0 |
| Training readiness | 50 (moderate) |
Third day in a row at productive. Load ratio steady at 1.3. The acute load climbed to 474 after today’s session, which is getting towards the upper end of optimal. Garmin’s ceiling for my chronic load is 534. I’m not there, but I’m not far.
Recovery time estimate: 25 hours. That means tomorrow is walking only however could be another run if sleep cooperates.
Sleep: two good nights
| Date | Score | Hours | REM % |
|---|---|---|---|
| Mar 27 | 32 | 2.8 | 14.3 |
| Mar 28 | 51 | 6.7 | 2.5 |
| Mar 29 | 69 | 6.6 | 8.1 |
| Mar 30 | 66 | 7.0 | 6.7 |
| Mar 31 | 82 | 8.7 | 16.4 |
| Apr 1 | 60 | 6.1 | 3.0 |
| Apr 2 | 80 | 7.6 | 8.8 |
Weekly average: 63. Still below 65. But a pattern is forming. The two best nights this week were 82 and 80. The two worst were 32 (whiskey) and 51. If I drop the 32 outlier and look at the last five nights, the average is 71.4. That’s progress.
Last night: 7 hours 33 minutes. Sleep score 80. Deep sleep at 23.6%, which is the best in the whole week. Overnight HRV of 53, above my weekly average of 48. Body battery recovered to 92 overnight. The body is doing its job when I give it the chance.
REM is still weak at 8.8%. I should be getting 20-25%. That’s the next frontier. No coffee today, which should help tonight.
**"Sleep history factor: 51%. That's your anchor. Everything else in training readiness is good or very good. HRV is 100%. Stress history is 85%. Sleep history is the dead weight. String together five nights above 75 and watch what happens to your readiness scores."**
The food
OMAD day five. The window opened in the afternoon and I ate well.
A dried strawberry and creatine shake to start. Then a full plate of tandoori chicken, charred and smoky from the grill. Salad with boiled eggs. Then the main event: a proper Nepalese dal bhat. Rice, dal, two vegetable curries, pickle, the whole spread. No coffee.
Estimated totals: around 1,870 calories, 144 grams of protein, 140 grams of carbs, 82 grams of fat. That’s the best protein number since I started tracking. The tandoori chicken carried most of it at roughly 85 grams. On a day where I burned 1,683 total calories (372 active), that’s a modest deficit. The OMAD is doing its job without being punishing.
Weight trend
| Date | Weight |
|---|---|
| Mar 13 | 111.3 kg |
| Mar 30 | 111.8 kg |
| Mar 31 | 111.7 kg |
| Apr 1 | 111.1 kg |
| Apr 2 | 109.8 kg |
BMI: 33.3. Down from 33.5 two days ago. Fitness age: 43.9, down from 44.1 at the start of the week. It’s moving. Slowly, but it’s moving.
The September target of sub-100 kg requires losing roughly 10 kg in 22 weeks. That’s 450 grams per week. OMAD at this caloric intake should deliver that if I stay consistent. The word “consistent” is doing a lot of heavy lifting in that sentence.
Heart rate
RHR today: 57 bpm. Seven-day average: 60. The lowest single-day reading in a while. The cardiovascular system is responding to the training load. Race predictions haven’t budged much (5K at 28:51, half marathon at 2:33:43) but those are downstream of VO2 max and weight. As the scale moves, the predictions will follow.
Stress
Average stress today: 15. Ninety-six percent of the day in the “rest” category. Whatever else is going on, the nervous system is calm. OMAD hasn’t triggered a stress response. The body has adapted to the fasting window.
What’s next
Tomorrow: rest. Walking only. Body battery is at 63 and falling. Friday: base run, 4-5 km, zone 2. Aim for three running sessions this week. Keep OMAD tight. Keep stepping on the scale.
The vigorous minutes target is 75 per week. I’m at 74.5. Half a minute short. Friday’s run will push me over. Vigorous days target is 3 per week and I’m at 1.8. Need more days with intensity, not just longer sessions.
Day 37 of 300. 4 km on the treadmill. 109.8 kg on the scale. The number will bounce, but today it starts with 109.
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