Daily

Your cockpit
Today
WOD
Check-in
Health

Open Saturday — the calendar's clear, so the day is yours. Week 5 · BUILD · one tempo run and a couple of small loose ends. Race 22 days out.

1 · Today's schedule

No events in the Outlook calendar — a genuinely open Saturday. Protect it or use it.

2 · Inbox triage

  1. Tena Jones — "yes" to buying Dad the Samsung watch. Order it so it doesn't stall.
  2. Optus — $5 roaming payment didn't go through; 30-sec fix in the My Optus app.

FYI only: Ailo rental income transferred to the SMSF; Ray White notes Lagoon Apt 12102 under contract.

3 · Training — today & tomorrow

Today (Sat): Tempo 5km @ 4:35/km, HR 148–158 — comfortably hard, controlled.

Tomorrow (Sun): 16km easy long run, HR <140, fuel on the run.

Two impact days this week. If the back's talking or HRV's low, swap today's tempo for easy Z2.

4 · Yesterday's captures

Quiet — only the Brain Sync (profile tidy, dashboard refresh). Inbox empty, nothing new to file.

5 · Open threads

  1. Job hunt #1 — DayCourt the live income lead.
  2. Dad's Samsung watch — action while fresh.
  3. Sleep Co parked; Bin Cleaning + Same Group brand open when you want them.
  4. GP triage + meditation still unbooked; psychologist reminder 13 Aug.

6 · Profile gaps

What does "a senior gig that doesn't consume me" actually look like? First recorded conversation — with whom? Next interview round ("drivers underneath") queued for a quiet Sunday.

Saturday · Week 5 BUILD · Tempo Run — the week's key quality session

Today — Tempo 5km @ 4:35/km

Warm-up (~12 min): 5 min brisk walk building to an easy jog; dynamic drills — leg swings, ankle circles, A-skips, walking lunges; then 4×20s build strides with walk-back recovery.

Cool-down (~8 min): 5 min easy walk; mobility — hip flexors, hamstrings, calves; gentle lower-back decompression (knees-to-chest, cat-cow).

Back-safe: if the lower back's talking or HRV is low, swap the tempo for 45min easy Z2 (rower/bike) and save the legs for tomorrow's 16km.

Tomorrow (Sun)

16km easy long run @ 5:20–5:40/km, HR <140, conversational — fuel on the run. The week's big aerobic block.

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