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Wednesday 1 July 2026 · Week 3 Build · Strength B + conditioning day. Happy new financial year — EOFY statements are landing. No live meetings, so protect your blocks. Race 39 days out (Sun 9 Aug).

1 · Today's schedule

Nothing needs prep. Protect the self-study and gym blocks.

2 · Inbox triage

  1. Ailo / Motion Property — 2025-26 EOFY statement (301c/1 Oshannassy St investment property). Annual tax statement + June ownership statement, both with attachments. Save to your tax folder for the accountant.

FYI: PropertyMe weekly leasing update for Lagoon Main Beach (past halfway on lease-up). No reply needed.

3 · Training — today & tomorrow

Today (Wed) — Week 3 Build: Strength B (lower/posterior, back-safe) + 4×4min conditioning intervals. Wk3–4 is where the 4×4s move onto the treadmill to build run speed — if you do, keep Fri/Sat's run easy to stay at 2 impact days.

Tomorrow (Thu) — Z2 base, 45–55min low-impact on a different machine to Monday (rower/bike/elliptical/ski erg/stair), conversational HR 122–134, + mobility + sauna.

Load rule: ~94kg, injury-free is the whole point. Heavy squats & deadlifts stay out. All strength = 3 sets, 1–2 reps in reserve. Full gym-ready version on the WOD tab.

4 · Yesterday's captures

Nothing new — Inbox empty, no category files touched in the last ~24h. Quiet capture day.

5 · Open threads

  1. Sleep Co deep-dive — still #1; scope a dedicated session.
  2. Recruiter thread (Vaco / Jason Cooley) — did you open the attachment and reply? Don't let it sit.
  3. People Who Matter interview — ready whenever; ~10min fills the biggest profile gap.
  4. The Same Group brand — settle the meaning of "The Same" before logo work.
  5. Bin Laden — ute rig (global examples), franchise question, the 3 numbers.
  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.

Wednesday · Week 3 Build · Strength B (lower/posterior, back-safe) + conditioning

Today — Strength B + 4×4 conditioning

Warm-up (8–10min) — 5min easy bike/row; glute bridges 2×15, cat-cow ×10, hip airplanes 8/side, leg swings, band walks 2×15/side. Wake the posterior chain before loading.

Main set — 3 sets each, @ 10–12 reps, back-safe (no spinal loading):

Conditioning — 4×4min (4 on / 4 off): this week on the treadmill — 4min @ tempo–threshold (HR 155–163, ~4:35–4:45/km feel), then 4min easy walk/jog recovery (HR back to ~130). ×4.

Cool-down (8–10min) — 5min easy walk; hamstring + hip-flexor + calf stretches, foot rolling for the cramps. Sauna if time.

Back twingy or readiness low? Run the 4×4 on the rower / ski erg / assault bike instead, and keep Fri/Sat as the only treadmill speed. If the back's talking, swap RDLs for glute bridges + a second core set.

Tomorrow (Thu)

Z2 base — 45–55min low-impact aerobic on a different machine to Monday, conversational HR 122–134, + mobility + sauna.

Weights logging coming soon.

YESTERDAY
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Sleep score & readiness

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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

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Weight & body fat %

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Mood — mental & physical

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Training intensity & alcohol

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