Readiness bottomed at 1 on Sunday morning, which is exactly what a 5:31 mountain run the day before produces. This is acute, not structural. The workload ratio scored good all week, the HRV factor read good at 80 percent, and the HRV weekly average held at 63 with BALANCED status. The engine took a large dose and the autonomic system stayed inside its normal band, which is the pattern you want to see coming out of a heavy weekend.
The soft spot is sleep. Sunday night landed at 42 after the long run, dragged down by only 5:57 in bed and a lot of restlessness, while midweek nights were far stronger near 79. Resting heart rate sat at 57 bpm and body weight was last logged at 65.3 kg on July 2, lean and steady. The read heading into Week 14 is simple: the load was real and mostly banked, so protect sleep through the front of the week and let the readiness score climb back on its own.
The Cronometer export returned a not-logged-in error when this report was generated, so the week's calorie and protein totals are not available here. This is a connection issue and not a missed-logging issue. Reconnecting Cronometer will restore the daily breakdown in the next report.
This is the week where the log matters most. With 113 km, two five hour mountain days, and a back-to-back weekend, the fueling demand was the highest of the block. On a week this big the priorities are fueling long runs on schedule, hitting a strong post-run refuel inside the recovery window, and keeping protein high to protect the legs across the load. Getting the export flowing again is worth doing before the next specificity week so those demands are actually tracked.
Week 13 came out of the deload swinging. Run volume hit 113.2 km against an 85-90 km target, roughly 25 km over the top of the range, and vert reached 3,520m against a 2,200m target, a full 1,300m clear. This is the largest running week of the entire FatDog build so far, and it landed right where the plan wants the biggest specificity load. The engine that carried you through Tahoe is clearly still there.
The week was built on two big efforts rather than one. Monday opened with 5:05 and 1,434m in the Columbia-Shuswap, and Saturday closed with the target long run at 5:31, 36.8 km, and 1,292m, comfortably aerobic at 139 bpm. Sunday then added a 2:00 back-to-back on tired legs. That is exactly the specificity pattern FatDog rewards: long time on feet, real climbing, and the discipline to keep moving the day after a big one. The longest run landed inside the 5-6 hr window, so the headline session hit its mark.
Strength missed both sessions again, 0 logged against the 2 target, extending the run of light strength weeks through the deload and into specificity. With running this heavy the gym is understandably hard to prioritize, but this is the durability work that protects the knees and quads on the steep FatDog descents. The good news is the plan eases here: Week 14 drops the strength target to a single session as the taper begins, so the ask gets smaller. Landing that one session, even bodyweight, would break the streak at the right time.
One thing to watch inside a huge week: two easy runs drifted above 150 bpm, Tuesday at 151 and Wednesday at 153, while the big long runs stayed appropriately controlled in the mid 130s. On a 113 km week the recovery runs earn their keep only if they stay genuinely easy, which keeps the aerobic system building without adding cost. Reining the mid-week easy days back under about 140 bpm is a small adjustment that pays off as the load stays high through the rest of the specificity phase.