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Thursday 9 July — travel day. Emirates 412 to Christchurch departs Sydney 07:50, lands 12:55 NZ. Week 8 study hold is parked (you're airborne); Gym & Wellness / Mindfulness lands ~5pm NZ after arrival. One real inbox item: VCO started your 2026FY tax returns — complete the SMSF link before the tax reminder Mon 13 July. Cutback training week — Z2 base, keep it easy around the flight. Race 31 days out.

1 · Today's schedule

Tax-return reminder flagged (due Mon 13 July) — ties to the VCO email below.

2 · Inbox triage

  1. VCO (Uncle Jereme) — 2026FY tax / SMSF links. They've started your & Wanda's returns and need you to complete an overview link. Time-sensitive with the tax reminder due Mon 13 July — knock it over this week.

FYI: the “Dad” family thread got a warm reply from Jackie (no action). Rest was job alerts & newsletters.

3 · Training — Week 4 · CUTBACK

TODAY (Thu): Z2 base, low-impact 45–55min + mobility — but it's a travel day. Easy hotel-gym Z2 or a brisk arrival walk (HR 122–134) + the mobility circuit. Don't force impact around the flight. Full session in the WOD tab.

TOMORROW (Fri): quality run — race-pace 4km @ 4:38/km, HR 148–158. Swap for easy Z2 if readiness is low after travel.

Cutback week — moderate loads, no PB-chasing. Absorption is the point.

4 · Yesterday's captures

Quiet — no new files in ~24h, Inbox clear (README only). Nothing to file.

5 · Open threads

  1. Sydney job hunt (#1) — follow up ALH & Ennismore once landed.
  2. Christchurch trip — purpose/agenda not in the brain.
  3. VCO SMSF link before Mon 13 Jul · DayCourt contract + NDA + personal brand.
  4. Sleep Co deep-dive (parked; education ticking) · Bin Laden ute-rig + 3 numbers + council exclusivity.
  5. Health niggles GP triage + meditation · psychologist reminder 13 Aug.

6 · Profile gaps

  1. Why Christchurch? The trip isn't recorded anywhere — one line (family / work / property?) would help.
  2. The role filter — what scale/culture/role fits “a senior gig that doesn't consume me” (ALH + Ennismore live).
  3. Family dynamics — the “Dad” thread + one-on-one time with each kid.

Thursday · Week 4 of 8 — CUTBACK · Z2 aerobic base (travel day)

Today — Z2 base + mobility

Warm-up (5min): very easy spin/walk, ramp HR to ~120.

Mobility (15–20min, back & hips first): 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 stretch 45s/side · dead hang 2×20–30s · pigeon 45s/side.

Cool-down: 5min easy + sauna if the hotel has one.

Travel day — do it easy on arrival or shift it; don't force impact around the flight. Absorption is the point this week.

Tomorrow (Fri)

Quality run — race-pace 4km @ 4:38/km, HR 148–158. The one hard midweek session; swap for easy Z2 if readiness is low or the back's talking after travel.

Weights logging coming soon.

YESTERDAY
Training
Intensity6
Alcohol
Fasted
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

dashed = average intensity

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