Thomas Hand · November 2026
November 2026 Fitness Update
A read into my fitness level as we close out the year.
Running, lifting weights, and generally trying to stay fit and healthy in western Queensland.
I enjoy the balance between distance running and strength training. I'm not particularly interested in specialising in one at the expense of the other. I'd like to be a reasonably fast runner, maintain a strong physique, and keep improving at both.
November check-in
Recovery first
The past fortnight has been pretty ordinary. I've been sick, and for some time now I've also been juggling a fair bit of stress, which has left me exhausted and considerably less consistent with exercise than I'd like.
It's been frustrating because running and strength training are two things I genuinely enjoy, and they play an important role in managing my mental health.
For now, I'm prioritising recovery, getting back into a sustainable routine, and gradually rebuilding my running volume. There's little point flogging myself when I'm already running on empty.
Building back up
Mid-year through to October I ran a consistent deficit (500kcal/day) to drop body fat. Since July I've gone from 84.6kg to 75.8kg. With body fat down, the next objective is a lean bulk: building mass primarily through muscle, with minimal body-fat increase. My recent illness has compromised the results thus far, but by April '27, as the rugby season commences, I hope to be back in the 80kg range with heavier lifts and commensurate anaerobic and aerobic capacities.
At a glance
| Metric | Reading |
|---|---|
| Estimated VO₂ max | 61 ml/kg/min |
| Current weight | 75.8 kg |
| Weight in July | 84.6 kg |
| Target by April '27 | 80 kg range |
Health metrics
Heart rate
Garmin readings, 17 October to 13 November 2026
| Metric | Reading |
|---|---|
| Average resting heart rate | 40 bpm |
| Lowest recorded daily resting HR | 37 bpm |
| Highest recorded daily resting HR | 43 bpm |
| Average daily high HR | 129 bpm |
Training
Recent activity
27 October to 12 November 2026
| Activity | Total | Sessions |
|---|---|---|
| Running | 54.07 km | 15 |
| Strength training | 8h 03m | 11 |
| Walking | 20.39 km | 8 |
Strength figures exclude miscellaneous workouts. Some sessions were short or recorded separately on the same day.
Running volume
| Week | Distance |
|---|---|
| 26 Oct to 1 Nov | 32.18 km |
| 2 Nov to 8 Nov | 21.89 km |
| 9 Nov to 12 Nov | No runs recorded |
Recent runs
| Date | Distance | Pace | Surface |
|---|---|---|---|
| 8 Nov | 5.04 km | 4:38/km | Outdoor |
| 8 Nov | 3.30 km | 4:34/km | Treadmill |
| 7 Nov | 5.15 km | 4:31/km | Treadmill |
| 5 Nov | 2.30 km | 4:22/km | Treadmill |
| 2 Nov | 5.06 km* | 4:29/km* | Treadmill |
| 1 Nov | 5.13 km | 5:11/km | Outdoor |
| 31 Oct | 6.01 km | 5:15/km | Outdoor |
| 28 Oct | 5.50 km | 5:08/km | Outdoor |
| 27 Oct | 5.35 km | 4:18/km | Treadmill |
Two separately recorded treadmill runs. Pace calculated from the combined distance and time.
What I'm working towards
Running: Getting back into sub-40-minute 10K shape, improving my aerobic endurance, and maintaining consistency despite the heat and conditions in Blackall.
Strength: Building and maintaining muscle, progressing my major lifts, and keeping enough strength to complement my running.