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Thursday 30 July 2026 · Week 7 Sharpen · race Sun 9 Aug, 10 days out. Two blocks, both yours: the Sleep Co education hour, then two hours on Mick Lawrence Hotel ahead of tomorrow's Zoom.

1 · Today's schedule (Sydney)

Prep: the 11:00 block is the prep — go in with a view, not a blank page. What is Mick's hotel, what does he actually need, what does The Same Group put on the table? Out with a one-page position and three questions.

Yesterday's Doctor plan (2 days overdue) and Estetika back end (due today) blocks are gone from the calendar and neither shows as done. Re-book or close them out.

2 · Inbox triage

Nothing needing a reply. 26 items in 24h — newsletters, job alerts (Seek / Indeed / LinkedIn / Marriott) and retail marketing.

  1. FYI Clarke and Humel Property — receipt for payment made 29/07, Seaforth property. Attachment. Filing only.
  2. FYI You emailed yourself “Mick” at 07:12 with an empty body. Whatever you meant to capture from the phone didn't land — reconstruct it before the 11:00 block.

3 · Training — today & tomorrow

Week 7 · Sharpen · race Sun 9 Aug (10 days). Load rule: only 2 running-impact days a week (Sun long run + one midweek quality run) — everything else low-impact. Volume is easing; from Monday it's full taper.

TODAY (Thu) — Z2 easy 40min + mobility. One machine, different to Monday (bike / elliptical / rower / stair master). HR 122–140, fully conversational, steady state the whole way. No intervals, no treadmill, no strength. Then 15min mobility + dead hangs, sauna if available.

TOMORROW (Fri) — race-pace 4km @ 4:38/km + 4×100m strides. 1km w/u, 4km at race pace (HR 148–158), 4×100m strides with full recovery, 1km c/d. A confidence session, not a test.

Resist adding today. Tue and Wed covered the strength; tomorrow is the session that matters. Today's job is arriving at it fresh. Full gym version in the WOD tab. Then Sun: 14km steady.

4 · Yesterday's captures

Nothing new. Inbox empty (README only); only the brief, the dashboard insert and the index moved.

Five light days in a row. The plumbing is immaculate and it's being fed nothing. Today's 09:00 session produces an actual artefact — a curriculum outline. That one belongs in the brain, not just in your head.

5 · Open threads & follow-ups

  1. Mick Lawrence Hotel — blocked 11:00 today, Zoom tomorrow ~9:30am. Live and time-boxed.
  2. Doctor plan — now 3 days overdue and off the calendar. Back, neck/shoulder deposits, foot cramps. An hour of phone calls. Ten days from a 14km race is exactly when you'd want this already handled.
  3. Estetika back end — due today, block vanished, status unknown.
  4. Six Degrees / Sarah — spoke Tue 28th. Still no outcome captured.
  5. DayCourt Phase 1 (contract + NDA off your mate's template) — still unbuilt. Longest-running open loop in the file.
  6. Sleep Co deep research — un-scoped after eleven weeks of education blocks. The scoping conversation is 30 minutes.
  7. The Same Group web presence + brand — “The Same” still undefined.
  8. Three interview rounds prepared and unanswered — Round 8 (decision-making), Round 2 (blindspots), Round 3 (drivers underneath).
  9. Psychologist session — reminder 13 Aug (14 days).

6 · Profile gaps

  1. The pattern worth naming: blocks that disappear. Doctor plan and Estetika both had time carved out and both went quiet. That isn't capacity — you shipped a live dashboard in an afternoon. What separates the work you do from the work you book?
  2. Decision-making: gut vs. analysis — Round 8 is written and waiting. Which one wins when they disagree.
  3. Family & the people who matter — still the thinnest section in the profile.

Thursday · Week 7 Sharpen (10 days to race) · Z2 easy 40min + mobility — deliberately small.

Today — Z2 Aerobic + Mobility

Warm-up (8min) — cat-cow ×10 · 90/90 hip switches ×8/side · world's greatest stretch ×5/side · hip-flexor hold 45s/side · dead hang 2×20–30s (back decompression) · 3min very easy spin to start.

Main set — 40min low-impact Z2, ONE machine, no intervals

Conditioning — none. No intervals, no strength today.

Mobility + recovery (15min) — pigeon 45s/side · couch stretch 45s/side · deep squat hold 3×30s · thoracic opener on roller 60s · calf/soleus 45s/side · dead hang 30s to finish. Sauna if available.

Cool-down — 5min easy walk. Done.

Resist adding. Tue and Wed covered the strength and this is the last week before taper. Tomorrow's race-pace 4km is the session that matters — today's job is arriving at it fresh.

Tomorrow (Fri)

Race-pace 4km @ 4:38/km (HR 148–158) + 4×100m strides, 1km warm-up and cool-down either side. Confidence session — hold the pace, don't beat it.

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

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