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Monday 13 July — light day. Two self-organised blocks (a noon job-hunt slot, a 3pm gym/mindfulness block), no hard external meetings today. Only real inbox item: a failed Optus $5 roaming payment worth a glance while you're roaming. Training: Week 5 BUILD opens with a low-impact Z2 aerobic day + mobility — keep it off the legs. VCO SMSF/tax overview was due today. Race 4 weeks out.

1 · Today's schedule (Sydney)

Heads-up tomorrow AM: a cluster at 08:00–09:30 — the only real meeting is a Weekly Catch-up with Wanda (Estetika) on Teams, 09:00. Worth a glance tonight.

2 · Inbox triage

  1. Optus — “payment didn't go through” ($5 roaming). You're roaming in NZ, so retry / update the card if you still need data.

Everything else was job alerts (Indeed/Seek) & newsletters. A second Optus mail says a roaming pass went active earlier — you may already be covered.

3 · Training — Week 5 · BUILD

TODAY (Mon): low-impact Z2 45–50min (HR 122–140) + 15–20min back-first mobility. No pounding — only 2 impact days this week.

TOMORROW (Tue): Strength A — upper (3 sets); eccentric chin-up negatives the headline. Full session in the WOD tab.

Week 5 also holds a Tempo 5km @ 4:35/km (Fri/Sat) and a 16km easy long run (Sun) — fuel that one.

4 · Yesterday's captures

Quiet — no new captures filed in the last 24h (travel weekend). Nothing to distil; the last real material was Saturday's Dad/NZ thread.

5 · Open threads

  1. VCO SMSF/tax overview — DUE today (Mon 13 Jul).
  2. Job hunt (#1) — nudge ALH & Ennismore · DayCourt contract + NDA + personal brand.
  3. NZ trip — purpose/dates still not in the brain.
  4. Sleep Co deep-dive (parked) · Bin Laden ute-rig + 3 numbers + council exclusivity.
  5. Health niggles GP triage + meditation · psychologist reminder 13 Aug.

6 · Profile gaps

  1. Why NZ, and for how long? The trip purpose/dates still aren't recorded — one line would help.
  2. Family dynamics — Dad's well-captured now; Ziggy/Nina + wider family map still thin.
  3. The role filter — what scale/culture/role fits “a senior gig that doesn't consume me” (ALH + Ennismore live).

Monday · Week 5 of 8 — BUILD · Low-impact Z2 aerobic + AM mobility

Today — Low-impact Z2 + mobility

AM mobility first (15–20min, back & hips): cat-cow ×10 · 90/90 hip switches ×8/side · world's greatest stretch ×5/side · thoracic rotation ×8/side · deep squat hold 3×30s · hip-flexor 45s/side · dead hang 2×20–30s · pigeon 45s/side.

Warm-up (5min): easy spin/row, HR drifting to ~120.

Optional: 10min seated breath work at the 3pm block — keeps the meditation habit ticking.

Back-first day. If HRV/readiness is low or the back's talking, keep it to mobility + a gentle 30min spin.

Tomorrow (Tue)

Strength A — upper (3 sets): sandbag lunges, eccentric chin-up negatives, lat pulldown, cable rows, landmine + DB presses, lat raises, curls/triceps, plank/Pallof.

Weights logging coming soon.

YESTERDAY
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