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Quiet diary, clean inbox — Week 2 (Rebuild) rolls on. Today's an easy aerobic day for the legs and back; the real lever is the Sleep Co education block (Week 6: Content Strategy). Race 45 days out.

1 · Today’s schedule

2 · Training — today

Week 2 · Rebuild · Z2 aerobic base (low-impact). 45–55min steady cross-training, HR 122–140, conversational + mobility + sauna. Full gym-ready session in the WOD tab.

3 · Inbox triage

Nothing actionable — all job alerts, newsletters and EOFY marketing. Clean slate.

4 · Open threads

  1. Sleep Co deep-dive — still #1; Week 6 education series feeding it.
  2. The Same Group brand + DayCourt — first live consulting lead; contract/NDA/personal brand.
  3. Bin Laden — ute rig, franchise question, the 3 numbers.
  4. AI-hospitality defensibility — the open question.
  5. Job search — senior Sydney hospitality role is the #1 near-term focus.
  6. Health — book GP triage; start meditation. Psychologist reminder 13 Aug.

This tab refreshes automatically each morning from your brief.

Thursday 25 Jun · Week 2 Rebuild · Z2 aerobic base (low-impact)

Today — Z2 base + mobility

Warm-up (~15min mobility, 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, dead hang 2×20–30s. Then 5min easy ramp on your machine.

Cool-down: hip-flexor stretch 45s/side, pigeon 45s/side, dead hang to decompress · then sauna.

Recovery-style aerobic day — one of five non-impact days this week. Keep it genuinely easy; tomorrow (Fri) is the quality run.

Tomorrow (Fri)

Quality run — Tempo 4km @ 4:45–4:50/km on the treadmill, with 1km warm-up + 1km cool-down. One of only two impact days this week.

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