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Peak week continues — one study hour today, two inbox items worth a look, and a low-impact Z2 day to protect the legs before tomorrow's race-pace session. Race 17 days out.

1 · Today's schedule

2 · Inbox triage

  1. Gold Coast City Council — Authorised Rep form missing the company name → add it, resend today.
  2. Matt Lykins (Lincor Group) — confidential Director-level search, outreach from a personal Gmail insisting on one private channel → verify legitimacy before engaging further.

Seek/LinkedIn job alerts & AI newsletter filtered.

3 · Training — today & tomorrow

Today (Thu), Week 6 PEAK: Z2 base 45–55min low-impact (different machine to Monday's), conversational HR 122–140, + mobility + sauna. Full gym version on the WOD tab.

Tomorrow (Fri): Race-pace 6–8km @ 4:38/km — key confidence session.

Then Sun 18km peak (cap). Race Sun 9 Aug, ~65min target.

4 · Yesterday's captures

Quiet — nothing new landed in the last 24h. Inbox and category folders both tidy.

5 · Open threads

  1. Interview backlog cold — Round 2 (Blindspots) plus Rounds 3, 4, 6, 7 all prepared, none answered.
  2. Sleep Co deep-dive, Bin Laden rig research, Same Group brand — all open, no fresh movement since mid-June.

6 · Profile gaps

Blindspots & growth edges — where do you get in your own way, in the moment? Family beyond the core (Chris, David) still thin.

Thursday · Week 6 PEAK · Z2 base, low-impact + mobility + sauna

Today — Z2 base (low-impact)

Warm-up (~5min): easy spin/row/incline walk, ease HR up to 122–130.

Main (45–55min): continuous Z2 aerobic, HR 122–140, conversational. Different machine to Monday's — rower, bike, elliptical, ski erg or stair master. Split across two machines if it helps, e.g. 25min bike + 20min stair master.

Cool-down (~10min): easy fade + mobility — hips, glutes, lower back (cat-cow, figure-4 glute, standing hamstring); finish in the sauna.

No running today — this is one of only 2 impact-running days/week (Sun long run + Fri quality run). Keep it fully low-impact.

Tomorrow (Fri)

Race-pace 6–8km @ 4:38/km — key confidence session, hold pace, don't chase more.

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