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Tuesday 25 August 2026 · the Phil Zrihen call is behind you — write it down before it fades.

1 · Today’s schedule (Sydney)

Tomorrow (Wed 26): nothing in the diary — genuinely clear. Thu 27: 08:00 AI Education, 17:30 Jason Cooley. Fri 28: 09:30 flights to Melbourne (wedding), 12:00 Jobs to Apply For.

2 · Inbox triage

  1. Dee Why radiology — your images are available. Yesterday’s shoulder ultrasound is in the patient portal (username = your mobile). Log in, look, then book the GP review and settle the lumbar scan question. Don’t let the report sit unread.
  2. Jordan Rodgers (Mulpha) — answered Kathrin’s referee questions, “talked you up”, asked to be kept in the loop, then “I have a good feeling.” Reply today, two lines. Costs nothing, worth a lot.
  3. Phil Zrihen — “Re: Final step VPO Pacific” — “Sure. Let’s do it.” Thread did its job. Closing check: did the referee addresses (Marc Sittl, Jordan Rodgers, Stephen Howard) and your read on the Louis call actually reach Kathrin? She’s cc’d — one reply closes it.

Everything else was Canva marketing and a Seek alert.

3 · Training — today & tomorrow

Still no plan running. The City to Surf plan ended with the race on Sun 9 Aug — sixteen days ago. Third full week of drift, fourth brief in a row saying so. The plan’s own note: build to a consistent 21km after City to Surf.

Shoulder constraint stands — ultrasound was yesterday, report unread. No overhead pressing, no dead hangs, no chin-up negatives. The 3×10 chin-up goal is parked, not abandoned.

Today (Tue): Strength A, shoulder-modified — pull, legs and core only. Full session on the WOD tab.

Tomorrow (Wed): Strength B + conditioning (back-safe) — and build the new block. The diary is empty; no excuse left.

Load rule: max two impact days a week, ~94kg, back-safe, no heavy squats or deadlifts — cables, DBs, landmine, sandbag only.

4 · Yesterday’s captures

Three files touched — all about you, none by you: the weekly interview slot (converted to opportunistic mode, asked one question that’s still unanswered), the interview roadmap, and the context pack.

00_Inbox/ is empty. No new thinking captured.

The pattern: four consecutive days of the brain generating material about you and zero days of receiving it. Every open question is about the job process — the one thing you’re not writing down.

5 · Open threads & follow-ups

  1. Debrief the Phil call today — what he pressed on, what he wanted the role to be, money, next step, timeline.
  2. Read the ultrasound images, book the GP review — then settle the lumbar scan question (CT for like-for-like vs MRI for the definitive answer).
  3. Reply to Jordan Rodgers. Two lines.
  4. Confirm the referee addresses + Louis feedback reached Kathrin.
  5. Debrief Louis (R2, 20 Aug) and Gaurav — a fortnight old, unrecorded. Same sitting as #1.
  6. Write your Ennismore terms down — scope, autonomy, travel load, base location — before an offer anchors you.
  7. Florence Guild (14 Aug) — outcome unknown eleven days on. Nudge it or declare it dead.
  8. Build the new training block — tomorrow.

Parked, not forgotten: DayCourt Phase 1 contract + NDA · Sleep Co deep research · The Same Group brand and web presence.

6 · Profile gaps

  1. Ennismore, end to end — four conversations, zero lines of record. In three sentences: who did you meet, what did they want, what’s the next step?
  2. What you told Kathrin the number was — the profile has your maths ($350k ask, $270k floor) but not what left your mouth.
  3. How you recover from a setback — the Sydney role falling through is recorded; the mechanics of getting back up aren’t.

Phil’s done. Write it down, read your scan, thank Jordan.

Tuesday · post-race maintenance (Day +16, no block running) · Strength A — upper, shoulder-modified

Today — Strength A (shoulder-modified)

Warm-up (10 min) — 5min easy bike or ski erg, HR under 115 · cat-cow ×10 · 90/90 hip switches ×8/side · world’s greatest stretch ×5/side · thoracic rotation ×8/side · hip-flexor stretch 45s/side. No dead hang — shoulder report still unread.

Main set — pull, legs, core (3 sets each)

Core (8 min, back-safe) — plank 3 × 60–90s · Pallof press 3 × 10/side light cable · dead bug 3 × 10/side slow.

Cool-down (7 min) — 3min easy spin under HR 110 · calves, hamstrings, hip flexors, pigeon 45s each · physio back/core/pelvis program (Dave Sheppard) if not done today.

SKIP today: landmine overhead press · DB overhead press · DB chest press · DB lat raises · chin-up negatives. All load or elevate the joint under investigation — they return the day the report is read. Zero impact, zero overhead, zero spinal compression. If you slept four hours, cut every lift to 2 sets and keep the mobility.

Tomorrow (Wednesday)

Strength B + conditioning (back-safe): RDL, step-ups, hamstring curl, calf and tib raises, farmers carry, then 4×4min on the bike or ski erg — and build the new training block.

Weights logging coming soon.

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