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Sunday 2 August 2026 · Week 7 · Sharpen, final day · Race Sun 9 Aug — 7 days out. Diary clear, inbox busy, and the last long run of the block.

1 · Today's schedule (Sydney)

Nothing in the diary. A clean Sunday — long run, family, early night.

Tomorrow, so it's not a surprise:

Prep: the doctor plan is finally booked. Go in with all three at once — lower back, calcium deposits in neck & back, foot cramps — plus a race six days later. Write the list today so you don't walk out with one of the three sorted.

2 · Inbox triage

42 items overnight. Four actionable — three Wanda, one family.

  1. Wanda — BAS Q4-2026 (MLB Accounting, attachment). Explicit ask: "can we go through this today?" → Reply this morning, even if the answer is "at the 9am tomorrow."
  2. Wanda — The Same Group Trust Tax 2026 draft. → Skim today, list your questions, decide it with the BAS in one sitting.
  3. Wanda — AIPA Term Three invoice. → Confirm who pays and by when. Two-minute job.
  4. Chris — Dad's IRD / MyIR access being rejected; he's asked for a ring. → Handle by phone. Then change that password — it went out over plain email.

Everything else was noise: job alerts (Indeed ×3, Seek, LinkedIn, Marriott), newsletters (Ben Greenfield, The Running Week, Substack ×2, SBS), marketing (Uber One, Emirates, Vestiaire, Timeleft, Akarali, guitar school).

3 · Training — today and tomorrow

Week 7 · Sharpen · final day. Race Sun 9 Aug — 7 days out. Load rule: two running-impact days a week. Friday's race-pace 4km was one. Today is the other — and the last long run of the block. Dress rehearsal, not a fitness test. Everything after today is subtraction.

TODAY (Sun) — 14km steady, "dialled in." 5:20–5:40/km, HR 130–145 (full sentences, not gasps). Split it 5 / 5 / 4 — settle, hold honestly, and only if the legs feel light take the last 2km to 4:50–5:00/km. Rehearse race morning exactly: same wake time, breakfast, shoes, gels, everything. Fuel at ~45min and ~75min. Finish with 2km in the tank.

Back twingy or HR drifting past 150 at the same effort → cut to 12km and walk the last kilometre. Seven days out, an aborted long run costs nothing; a strained back costs the race.

TOMORROW (Mon 3 Aug) — Week 8, taper opens. 20min easy Z2 (HR 122–134) + 15–20min mobility. It's meant to feel too easy.

4 · Yesterday's captures

Nothing new — eighth consecutive day. The Inbox holds the README and nothing else; the only movement was the machinery running itself.

Since 25 July the calendar has carried AI Education blocks, a Sleep Co Week 12 session and a Mick Lawrence meeting — not one has left a note behind. The system is immaculate and being fed nothing. Thirty seconds of dictation after any one of those blocks would change that.

5 · Open threads & follow-ups

  1. Wanda ×3 — BAS, trust tax draft, AIPA invoice. One sitting.
  2. Chris — Dad's IRD access. Ring him; then change the password.
  3. Doctor — booked Mon 13:30. Three complaints, one visit. Write the list today.
  4. Mick Lawrence — missing three days running. Close it either way.
  5. Microsoft invoice $43.21 — flagged yesterday. Paid?
  6. DayCourt contract + NDA — seven weeks as the stated #1 income priority, still unbuilt. The loudest silence in the brain.
  7. Sleep Co deep research — un-scoped, with a Week 12 education block landing tomorrow.
  8. The Same Group brand — "The Same" still undefined; logo work blocked behind it.
  9. Estetika back end / Six Degrees — Sarah — uncaptured outcomes.
  10. Psychologist — reminder 13 Aug, eleven days out.

6 · Profile gaps

  1. Booked vs. done — now a five-week pattern. Doctor plan, Estetika, Mick prep, eleven-plus AI Education blocks: time carved out, then quiet — yet the dashboard shipped in one afternoon. Prompt: think of two blocks this month, one you nailed and one you skipped. What was actually different?
  2. Gut vs. analysis (Round 8) — when the numbers and the instinct disagree, which wins, and when did it go badly?
  3. Family & the people who matter — still the thinnest section. Wanda is everywhere in the inbox and almost nowhere in the record.

Race week starts tomorrow. Today's job: 14km at a pace that feels almost lazy, then do nothing well for six days.

Sunday · Week 7 — Sharpen (final day) · Long Run: 14km steady, "dialled in." Race Sun 9 Aug — 7 days out.

Today — 14km Long Run (last of the block)

Warm-up (10min) — 5min brisk walk / very easy jog, then leg swings ×10 each way per side, ankle rocks ×15/side, glute bridges ×12, and 3×20s strides at long-run pace with walk-back. Then start the clock.

Main set — 14km. Pace 5:20–5:40/km · HR 130–145 (conversational).

Race rehearsal (the real point): same wake time, same breakfast, same shoes, same gels, same hydration as next Sunday. Today is where you find the problem — not on race morning.

Cool-down (10–12min) — 5min walk · dead hang ×2 (30s) for the lower back · couch stretch 60s/side · pigeon 60s/side · calf/soleus wall stretch 45s/side · legs up the wall 5min with slow nasal breathing. Protein + carbs within the hour, salt with dinner, early night.

Finish with 2km in the tank — there is no prize for a hard 14km today and there is a penalty. Back twingy, or HR drifting past 150 at the same effort? Cut to 12km and walk the last kilometre.

Tomorrow (Monday)

Week 8 — taper opens: 20min easy Z2 on a low-impact machine (HR 122–134) + 15–20min mobility. It should feel too easy. That's the point.

Weights logging coming soon.

YESTERDAY
Training
Intensity6
Alcohol
Fasted
Morning sun
Sauna
THIS MORNING
Mental7
Physical7
Opens your mail app with everything filled in — just hit send.

Sleep score & readiness

dashed = average

Sleep stages

last night's breakdown · bars = hours per stage over time (Oura via Apple Health)

Sleep duration — total, REM & deep

hours per night · dashed = average

HRV & resting HR

dashed = average

Weight & body fat %

dashed = average

Mood — mental & physical

dashed = average

Training intensity & alcohol

dashed = average intensity

Last 8 days