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Wednesday 8 July — one real external meeting: 10:30 with James Curtis (Allura Partners) re ALH Hotels; prep your positioning. Week 8 study first, Jobs block at noon, strength + mindfulness at 3. Ennismore VP Ops Pacific referral worth actioning. Wheels-up to Christchurch 07:50 tomorrow — check in + pack tonight. Cutback training week. Race 32 days out.

1 · Today's schedule

Tomorrow: Emirates 412 to Christchurch departs 07:50 (ref RRUCQS) — check in tonight. Plus AI Education + Week 8 Retirement Living study.

2 · Inbox triage

  1. Ennismore — VP of Operations, Pacific (referral). Sylvain Pasdeloup personally referred you via SmartRecruiters — a warm intro, not a cold alert. Read the JD; if it fits, act while it's fresh.

FYI: the ALH/James Curtis thread already became today's 10:30 meeting. Rest was job alerts, newsletters & receipts.

3 · Training — Week 4 · CUTBACK

TODAY (Wed): Strength B lower/posterior (back-safe) — RDL, step-ups, hamstring curl, calf raises @ 10–12; farmers carry — then 4×4min treadmill intervals. Full session in the WOD tab.

TOMORROW (Thu): Z2 base low-impact, but it's a travel day (07:50 flight) — easy hotel-gym/airport Z2 + mobility on arrival; don't force impact.

Cutback week — moderate loads, ~2 reps in reserve, no PB-chasing. Absorption is the point.

4 · Yesterday's captures

Quiet — no new files in ~24h, Inbox clear (README only). Nothing to file.

5 · Open threads

  1. Sydney job hunt (#1) — prep ALH, action Ennismore; both live pipeline today.
  2. Christchurch trip Thu 9 Jul — check-in + pack tonight.
  3. DayCourt — contract + NDA + personal brand.
  4. Sleep Co deep-dive (parked; education blocks ticking) · Bin Laden ute-rig + 3 numbers + council exclusivity.
  5. Health niggles GP triage + meditation · psychologist reminder 13 Aug.

6 · Profile gaps

  1. What would “a senior gig that doesn't consume me” look like? (Timely — two live leads today.)
  2. Family dynamics — the “Dad” folder + one-on-one time with each kid.
  3. Next interview round — the drivers underneath.

Wednesday · Week 4 of 8 — CUTBACK · Strength B: Lower/posterior + 4×4 conditioning

Today — Strength B (lower/posterior) + conditioning

Warm-up (8–10min): 5min easy bike/rower (HR 120–134); leg swings & hip openers; bodyweight glute bridges 2×12; cat-camel 2×8 for the back; 1 light warm-up set of RDL.

Conditioning — 4×4min treadmill intervals: 4min ON @ tempo/interval effort (HR 155–163), 4min easy jog/walk recovery between. Cutback week — hold it controlled, threshold not max.

Load cue: ~2 reps in reserve, ~90s rest between sets. Absorption over intensity.

Cool-down (5–10min): easy spin + posterior-chain stretch (hamstrings, glutes, calves). Optional sauna.

Back-safe throughout: heavy squats & deadlifts stay OUT. If the back's talking, drop RDL load and keep the hinge shallow.

Tomorrow (Thu)

Z2 base, low-impact 45–55min — but it's a travel day (Emirates 412, 07:50 to Christchurch). Get it as easy hotel-gym/airport-walk Z2 + mobility on arrival, or shift it. Don't force impact around the flight.

Weights logging coming soon.

YESTERDAY
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THIS MORNING
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Physical7
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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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