Tuesday 4 August · five days to City to Surf. Today is a 3km shakeout with strides — twenty minutes of work, and the strides are the only bit that should feel fast. The 9am clash flagged yesterday did not resolve, and Nina's dental appointment is today.
1 · Today's schedule (Sydney)
- 08:00–09:00 — AI Education (self-study block).
- 09:00–09:30 — Weekly Catch-up with Wanda (Microsoft Teams). Clashes with the block below. Agenda: BAS Q4-2026 + Same Group Trust Tax 2026 draft, both still unanswered with MLB Accounting.
- 09:00–10:00 — Sleep Co Education, Week 12: Brand Authority Plan (deep dive). Self-study / home. Brand authority, content marketing, partnerships, credibility. Final week of the 12-week block.
Prep: one of these moves. Suggested — Wanda at 9:00 (hard commitment, another person involved), Sleep Co to 09:30–10:30. Week 12 is a thinking session, not a meeting.
Tomorrow: 09:00–10:00 Sleep Co Week 12 — Next Phase Planning. Gap analysis, what to study next, and planning for Sleep DownUnder 2026 (Brisbane, 11–14 Nov).
2 · Inbox triage
- Wanda — Nina's dental appointment is TODAY. "Can you be there?" Pacific Smiles, confirmation attached. Answer before 9am. (Second copy to Oskar with a note about the AHM card.)
- Peter Rushton (Kildare Medical) — 17th payment for units. $5,000 paid 3 Aug with the running spreadsheet attached; Wanda has acknowledged. Confirm it landed and reconcile against your own record.
- St John (NZ) — medical alarm install confirmed Thu 6 Aug, ~10:45 NZT (30-min window either side, rep John). Not in your calendar — put it in and tell whoever's on the ground.
- Rakaia Medical Centre — records request closed. Sent direct to your dad; 12 months of charges attached; the app won't show them. Just save the attachment.
- P3 Recovery (Nick) — enquiry received, he's going to call. Nothing to do.
FYI: CBA statement ready (acct …0952) · Lagoon Main Beach rental income statement #1 ($3,300 income). The other 28 items were job alerts (Indeed ×3, Seek ×3) and newsletters/marketing.
Carried from yesterday: BAS Q4-2026 and the Trust Tax 2026 draft — still no reply on either. Today's 9am is the moment.
3 · Training — today and tomorrow
Week 8 · TAPER / RACE WEEK. City to Surf 14km, Sun 9 Aug — five days out. Target ~65min (4:38/km).
Load rule this week is subtraction, not accumulation. This is one of only two impact days — but it's a shakeout: the purpose is nerve firing and turnover, not fitness. The strides are the whole session.
Today (Tue): 3km easy at 5:40–6:00/km, HR under 140, then 6×100m strides building to race pace or a touch quicker (4:20–4:38/km) with full walk-back recovery. Total running ~3.6km. No strength, no chin-ups, no rower — Tuesday's Strength A slot is deleted for taper week. Finish with 12min mobility.
Tomorrow (Wed): REST is the plan's first preference. If you're twitchy, a 15-minute easy walk and nothing more.
Back talking after yesterday's mobility? Drop the run to 2km and keep all six strides — the strides are the part worth protecting. Hydrate and salt with meals all week; cramps are a hydration story before they're a muscle story.
4 · Yesterday's captures
Nothing new filed — the Inbox is empty and stayed empty. Yesterday's timestamps are all Brain Sync housekeeping from the 2 Aug run.
Still unrun: About Rhys/Interviews/2026-08-02_interview-energy-and-focus.md — Round 9, prepared, awaiting your answers. Six questions on where your energy comes from and what quietly drains it, ~15 minutes by voice. Last unrun area on the roadmap, aimed straight at the "I take on too much" pattern. Taper week is exactly when to do it.
5 · Open threads & follow-ups
- Nina's dental appointment — today. Reply to Wanda before 9am.
- The 9am clash — Wanda vs. Sleep Co Week 12. Move one, now.
- BAS Q4-2026 + Trust Tax 2026 draft — close both at the 9am.
- Yesterday's doctor's visit — what came out of it? Nothing has landed in the brain. Worth a one-line capture so the health thread doesn't reopen in September.
- St John alarm install, Thu 6 Aug 10:45 NZT — diarise it.
- DayCourt — contract + NDA. Still the hot one; hasn't moved since mid-June and income is priority #1.
- The Same Group brand / web presence. Framer lean. Settle what "The Same" means before any logo work.
- Sleep Co deep research. The education block ends tomorrow — natural handoff from learning into research scope. Sleep DownUnder (Brisbane, Nov) is a real deadline to aim a point of view at.
- Bin Laden research — the ute rig, the franchise question, the three numbers.
- Migrate old notes into each venture's 00_Chats.
- Psychologist — reminder falls 13 Aug, four days after the race.
- The lost "new instructions" from the 1 Aug thread — still needs a direct ask.
6 · Profile gaps
- Energy & focus — Round 9 is prepared and waiting. Highest-value gap in the profile. Prompt: "Think of the last time you were properly in it — work flowing, hours disappearing. Walk me through that day."
- "A senior gig that doesn't consume me" — still an open question, and it's directly blocking the job hunt: you can't filter alerts against a target you haven't defined. Prompt: "Name a real property or company that fits."
- Family & the people who matter — Wanda, Oskar, Nina, Chris and your dad appear weekly in the record and barely at all in the profile.
Five days. Six strides today, then get out of the way.
Tuesday · Week 8, TAPER / RACE WEEK · 3km shakeout + strides. Five days to City to Surf 14km (Sun 9 Aug, target ~65min @ 4:38/km).
Today — 3km shakeout + 6×100m strides
Warm-up (8min) — 5min brisk walk or very easy jog, HR under 120. Ankle rocks ×15/side · leg swings ×10 each direction/side · walking lunges ×6/side (bodyweight, no depth heroics — the back) · 3× A-skips 20m, walk back.
Main set (~25min)
- 3km easy — 5:40–6:00/km, HR under 140 (Z2 Easy ceiling 130–145). Flat, forgiving surface. Nasal breathing where you can.
- 6 × 100m strides — build over the first 30m to race pace or a touch quicker, 4:20–4:38/km. Hold relaxed and tall. Decelerate over the last 20m.
- Recovery: full walk-back between each, ~60–90s. HR fully down before the next one. These are neuromuscular, not aerobic — if you're breathing hard, you're doing them wrong.
- Total running volume ~3.6km. That's the session.
Conditioning — none. No strength, no chin-ups, no intervals, no rower. Tuesday's Strength A slot is deleted for taper week.
Cool-down + mobility (12min) — 3min walk · dead hang ×2 @ 30s (lower-back decompression) · calf + soleus wall stretch 45s/side (foot cramps — do these properly) · couch stretch 60s/side · pigeon 60s/side · 90/90 hip rotations ×8/side · legs up the wall 5min, slow nasal breathing.
If the back is talking after yesterday's mobility work: drop the run to 2km and keep all six strides — the strides are the part worth protecting. Hydrate and salt with meals all week.
Tomorrow (Wednesday)
REST — the plan's first preference. If you're twitchy, a 15-minute easy walk and nothing more. No gym, no machine, no "just a light one."
Weights logging coming soon.