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Today
WOD
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Health

PEAK week's key session is today — race-pace 6–8km — then an open Saturday before Sunday's 18km cap. Light day otherwise: a personal work block and drinks with Howie tonight. Race 15 days out.

1 · Today's schedule

2 · Inbox triage

Nothing actionable in the last 24h — just job alerts, newsletters and marketing noise.

FYI only: Matt Lykins/Lincor Group recruiter thread continues, CV now with the hiring manager, nothing needed from you.

3 · Training — today & tomorrow

Today (Fri), Week 6 PEAK: race-pace 6–8km @ 4:38/km — key confidence session, HR 148–158. Full gym version on the WOD tab.

Tomorrow (Sat): open — light recovery or rest.

Then Sun 18km peak (cap). Race Sun 9 Aug, ~65min target.

4 · Yesterday's captures

Quiet — nothing new landed in the last 24h. Inbox and category folders both tidy.

5 · Open threads

  1. Interview backlog cold — Round 2 (Blindspots) plus Rounds 3, 4, 6, 7 all prepared, none answered.
  2. Sleep Co deep-dive, Bin Laden rig research, Same Group brand — all open, no fresh movement since mid-June.
  3. Psychologist session parked, reminder set 13 Aug.

6 · Profile gaps

Blindspots & growth edges — where do you get in your own way, in the moment? Family beyond the core — Wanda and the kids still thin.

Friday · Week 6 PEAK · Race-pace 6–8km — key confidence session

Today — Race-pace 6–8km @ 4:38/km

Warm-up (10–15min): easy jog or incline walk, build HR gradually to 122–134 (low-Z2). Dynamic mobility — leg swings, walking lunges, high knees. Finish with 2×80m strides building smoothly into race pace.

Cool-down (10min): easy jog/walk fading HR back under 130, then mobility — calves, hip flexors, hamstrings, glutes. Sauna if time.

If it feels like strain rather than "held effort," ease back 5–10s/km. Back talks at any point → drop straight to an easy Z2 jog, protecting the back matters more than the split today.

Tomorrow (Sat)

Open — light active recovery (walk, easy spin, mobility) or full rest. Legs fresh for Sunday's 18km PEAK 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

Last 8 days