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Friday 3 July 2026 · Week 3 Build · Quality-run day (the 6×400s). Self-scheduled blocks this morning, Oskar/Monday prep at 1:30, gym at 3, footy with Georg tonight. One live recruiter reply. Race 37 days out (Sun 9 Aug).

1 · Today's schedule

Only the Oskar block needs prep.

2 · Inbox triage

  1. James Curtis (Allura Partners) — RE: Senior Commercial Role, ALH Hotels. Packed today but will try to call between meetings, or you can set time aside. On your #1 priority — reply with a window that suits so it doesn't slip to a "we'll try".
  2. Optus — payment reminder, due today 3 July. Just confirm autopay's covering it.

Everything else was newsletters, job alerts, banking statements and marketing — filtered.

3 · Training — today & tomorrow

Today (Fri) — Week 3 Build: quality run, 6×400m @ ~3:50/km, 90s jog recovery. Your ONE midweek impact session. Back twingy? Run it as assault-bike intervals.

Tomorrow (Sat) — easy / recovery. Quality's banked today, so keep Saturday to an easy low-impact Z2 shakeout or rest — legs fresh for Sunday's 15km easy long run (5:20–5:40/km, HR <140).

Load rule: ~94kg, injury-free is the whole point — only 2 impact days/week. Full gym-ready version on the WOD tab.

4 · Yesterday's captures

Nothing new — Inbox holds only the README, no category files touched in the last ~24h. Clean slate.

5 · Open threads

  1. James Curtis / ALH Hotels — hot; lock a call time today. On your #1 priority.
  2. DayCourt consulting — get pitch-ready: contract + NDA (Phase 1), web presence + brand (Phase 2).
  3. Sleep Co deep-dive — still the priority venture; scope a dedicated session.
  4. Bin Laden — ute rig (global examples), franchise question, the 3 numbers.
  5. The Same Group brand — #1, low urgency; settle what "The Same" means before logo work.
  6. AI-hospitality defensibility — the flagged open question.
  7. Health — book the GP triage (back, neck/back deposits, foot cramps); start meditation. Psychologist reminder 13 Aug.

6 · Profile gaps

The people who matter (family & relationship dynamics — thinnest section) · what "a senior gig that doesn't consume me" looks like · the first recorded conversation — what & with whom.

Friday · Week 3 Build · Quality run — 6×400m speed (your one midweek impact session)

Today — 6×400m @ ~3:50/km

Warm-up (~12min) — 1.5km easy jog building to ~120 HR. Then dynamic drills: leg swings, A-skips, high knees, ankle/calf mobility, cat-cow for the lower back. Finish with 4×80m strides, the last ramping toward 400m pace.

Main set — 6×400m, even pacing:

Cool-down (~8min) — 1km very easy jog, then stretch: hamstrings, hip flexors, calves + foot rolling for the cramps. Sauna if time.

Back talking or readiness/HRV low? Convert to 6×90s hard on the assault bike (same 90s recovery) — keeps the session, drops the impact.

Tomorrow (Sat)

Easy / recovery — quality's banked today. Easy low-impact Z2 shakeout or rest, legs fresh for Sunday's 15km easy long run.

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

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