Daily

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

9:00–10:00am — Sleep Co Education, Week 6: Content Strategy (self-study). What to publish/license; digital vs physical; partnerships. Fuel for the deep-dive.
3:00–4:30pm — Gym & Wellness / Mindfulness (personal). Pairs with today's Z2 + meditation intent.

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

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

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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.

Main set — 45–55min steady Z2, HR 122–140, conversational the whole way (you should be able to talk).
Machine — pick a different one to Monday: rower / bike / elliptical / ski erg / stair master / SkillRun incline-walk. Zero pounding — this protects the back & legs.
Effort — pure aerobic base. If HR drifts above 140, ease off; it's not meant to be hard.

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

1 · Today’s schedule

2 · Training — today

3 · Inbox triage

4 · Open threads

Today — Z2 base + mobility

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