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Week 5 · BUILD · Wednesday — Strength B + treadmill conditioning day. No external meetings; three self-organised holds. Inbox clean. One real appointment tomorrow 09:30 (Eva, Relationships Australia). Race 25 days out.

1 · Today's schedule (Sydney)

Tomorrow: 08:00 AI Education · 09:00 Sleep Co (Age-Specific Connection) · 09:30 Eva — Relationships Australia (the one real appointment).

2 · Inbox triage

Nothing actionable in the last 24h — all job alerts & newsletters. No reply needed.

3 · Training — Week 5 · BUILD

Today (Wed): Strength B — lower/posterior, back-safe (3 sets: RDL, step-ups, ham curl, calf raises @ 10–12; farmers carry) then 4×4min treadmill intervals. Full gym-ready version in the WOD tab.

Tomorrow (Thu): Z2 base, low-impact 45–55min (different machine to Mon) + mobility + sauna.

Load rule: today's treadmill intervals are impact day 2 — keep Fri/Sat's run EASY (max 2 impact days: Wed tready + Sun long run). AM stays Z2/mobility only for the back. Week 5 quality run: Tempo 5km @ 4:35/km; Sun: 16km easy.

4 · Yesterday's captures

Quiet — Inbox empty, nothing new landed in the brain. The 07:00 sweep had nothing to file.

5 · Open threads & follow-ups

  1. Eva / Relationships Australia — know what tomorrow's 09:30 is for.
  2. VCO SMSF/tax overview — confirm it closed (was due Mon 13 Jul).
  3. Round 3 interview (“Drivers Underneath the Surface”) — awaiting your answers.
  4. Job hunt — nudge ALH & Ennismore.
  5. DayCourt — contract/NDA/personal brand (hot).
  6. Sleep Co deep-dive · Bin Laden ute-rig + 3 numbers + council exclusivity · GP triage + meditation · psychologist reminder 13 Aug.

6 · Profile gaps

Christchurch/NZ trip purpose & dates still blank · Blindspots (Round 2, not prepared) · what “a senior gig that doesn't consume me” looks like.

Wednesday · Week 5 · BUILD — Strength B (lower/posterior) + 4×4 treadmill conditioning.

Today — Strength B + Treadmill 4×4

Warm-up (~10min): 5min easy incline walk or bike to HR ~120 · glute bridges 2×12 · bird-dogs 2×8/side (switch the back on) · leg swings + hip openers · bodyweight step-ups 1×10/side to prime.

Main — Strength B (3 sets each, back-safe, controlled tempo):

Conditioning — Treadmill 4×4 (4 on / 4 off): 4min hard @ HR 155–163 (~4:20–4:35/km if the legs are good), then 4min easy jog to HR ~130–135. Repeat ×4. This is your treadmill speed day.

Cool-down: 5min easy walk · mobility — hip flexors, hamstrings, calves, thoracic; foam roll. Pairs with the 15:00 mindfulness block.

Back-safe: heavy squats & deadlifts stay OUT, RDL moderate only. If the back's talking, drop the farmers-carry load and swap the treadmill 4×4 for low-impact (ski-erg / bike) intervals.

Tomorrow (Thu)

Z2 base, low-impact 45–55min on a different machine to Mon (rower / bike / elliptical / ski erg / stair) — conversational aerobic + mobility + sauna.

Weights logging coming soon.

YESTERDAY
Training
Intensity6
Alcohol
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Morning sun
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THIS MORNING
Mental7
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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