Daily

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Today
WOD
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Health

Quiet Saturday — one 8am study block, otherwise open. Training is active recovery today, protecting the legs for tomorrow's 18km PEAK long run — the biggest session of the block. Race 15 days out.

1 · Today's schedule

2 · Inbox triage

  1. Jodi Brown (Hyde Hotels) replied to your "Sing My Song" TV format pitch — says it "definitely looks interesting." Reply when you get a moment.

Rest was job alerts, newsletters and Xero onboarding — noise.

3 · Training — today & tomorrow

Today (Sat), Week 6 PEAK: active recovery — mobility, optional easy Z2, glute/core activation. Quality run banked Friday; keep legs fresh. Full gym version on the WOD tab.

Tomorrow (Sun): 18km PEAK long run — the cap for this block, easy pace HR 130–145, fuel on the run.

Race Sun 9 Aug, ~65min target.

4 · Yesterday's captures

Quiet — nothing new landed in the last 24h.

5 · Open threads

  1. Jodi/Hyde TV thread awaiting reply. Estetika back-end started (Xero now set up).
  2. Interview backlog cold — Rounds 2, 3, 4, 6, 7 prepared, none answered.
  3. Sleep Co, Bin Laden, Same Group brand — all open. Psychologist reminder 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.

Saturday · Week 6 PEAK · Active recovery — protect the legs for tomorrow's 18km

Today — Active Recovery

Mobility (15–20min): hips, hamstrings, glutes, calves, thoracic openers. Slow, full-range — this is the back-care work.

Cool-down: light stretch, hydrate, early night — tomorrow is the big one.

No impact, no intervals, no heroics. Freshness beats volume today — if in doubt, full rest.

Tomorrow (Sun)

18km PEAK long run — the cap for this block. Easy conversational pace, HR 130–145, practise race-day fuelling. No heroics; bank it clean and the taper does the rest.

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