Daily

Thursday 16 July · City to Surf Week 5 (Build) · quiet, clean start — light diary and a low-impact aerobic day.

1 · Today's schedule

08:00 — AI Education (self-study hold)
09:00 — Sleep Co Education · Age-Specific Connection (reflection + mapping)
09:30 — Eva · Relationships Australia — the one real appointment; go in with a clear intent

2 · Inbox triage

Optus — ~$50 outside plan inclusions (roaming active). FYI — check if expected.
HUB24 — advice-fee consent for the R & W Jones SMSF processed. Confirmation only, no action.

Nothing awaiting a reply. Family admin (Dad's disability-allowance forms) already actioned.

3 · Training (Week 5 · Build)

Today (Thu) — Z2 base, low-impact. 45–55min steady aerobic on a different machine to Mon (rower/bike/elliptical/ski erg/stair), HR 130–145 conversational, then mobility + sauna. No impact today.

Tomorrow (Fri) — Tempo 5km @ 4:35/km (HR 148–158), 1km w/u + c/d — the week's key run.

Load rule: only 2 impact days this week (Fri tempo + Sun 16km easy). Everything else low-impact for the back at ~94kg; AM = Z2/mobility only.

4 · Yesterday's captures

Quiet — 07:00 sweep had nothing to file, Inbox empty, no new notes in 24h.

5 · Open threads

Eva appointment today 09:30
Sleep Co deep-dive — the priority research (today's a good window to start scoping)
VCO SMSF/tax overview — confirm it closed
Bin Laden — ute-rig research + the 3 numbers + council exclusivity
The Same Group brand; nudge ALH & Ennismore; GP triage + meditation; psychologist reminder 13 Aug

6 · Profile gaps

Christchurch/NZ trip (purpose & dates) · what a “senior gig that doesn't consume me” looks like · Round 2 interview (blindspots) still to do.

Thursday · Week 5 (Build) · Z2 Aerobic Base — low-impact, no running today.

Today — Z2 Base (low-impact)

Warm-up (8min): easy ramp on your chosen machine, building to Z2. Add dynamic mobility — leg swings, hip openers, cat-cow + thoracic rotations for the back.

Main set — 45–55min steady-state Z2. Pick a low-impact machine different to Monday: rower / bike / elliptical / ski erg / stair master.
Intensity: HR 130–145, fully conversational (talk in full sentences). If it creeps up, back off — this is pure aerobic base, not a workout to "win".
Optional variety: split as 2×25min on two machines if boredom hits — keep HR in zone throughout.

Cool-down: 5min easy spin down + 10–15min mobility (hips, hamstrings, thoracic & lower back) + sauna.

Back rule: Z2 + mobility only today — nothing that loads the spine. If the back's talking, keep it to the rower/bike and shorten to 40min.

Tomorrow (Fri)

Quality run — Tempo 5km @ 4:35/km, HR 148–158, with 1km warm-up + cool-down. The week's key run session.

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

1 · Today's schedule

2 · Inbox triage

3 · Training (Week 5 · Build)

4 · Yesterday's captures

5 · Open threads

6 · Profile gaps

Today — Z2 Base (low-impact)

Tomorrow (Fri)

Sleep score & readiness

Sleep stages

Sleep duration — total, REM & deep

HRV & resting HR

Weight & body fat %

Mood — mental & physical

Training intensity & alcohol

Last 8 days