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Thursday 2 July · quiet diary, clean inbox, low-impact aerobic day that sets up tomorrow's 400s. One recruiter is waiting on you — the only thing that needs a reply today.

1 · Today's schedule

2 · Inbox triage

  1. Philisiwe Williams (VACO, via Jason Cooley) — checking in on the exec CV update + NH Collection opportunity; awaiting your reply. Send a two-line status.
  2. StrataCare (Lagoon) — strata correspondence w/ attachment; admin, skim when convenient.
  3. Ray White (Lagoon) — June market report + listing; FYI only as an owner.

Everything else was newsletters, job alerts and marketing — filtered.

3 · Training — today & tomorrow

Week 3 of 8 · Build phase · race Sun 9 Aug. Load rule: only 2 impact days/week — today is non-impact, keep the legs fresh.

TODAY (Thu): Z2 aerobic base, low-impact — 45–55min steady, HR 130–145, conversational, different machine to Monday, + mobility + sauna.

TOMORROW (Fri): quality run — 6×400m @ ~3:50/km, 90s jog recovery. Assault-bike intervals if the back's twingy.

5 · Open threads

  1. Sleep Co deep-dive (priority) — today's open diary is a good window.
  2. Bin Laden — ute-rig research + 3 numbers + council exclusivity.
  3. The Same Group brand (#1, low urgency) + optional DeiCorp one-pager.
  4. VACO / NH Collection reply (inbox #1).

Parked: psychologist session (reminder 13 Aug). Health niggles — back, neck calcium, foot cramps — book a GP triage; start meditation.

Thursday · Week 3 “Build” · Z2 aerobic base (low-impact)

Today — Z2 Aerobic Base

Warm-up (~8min): easy build on rower / bike / elliptical / ski-erg / stair-master (a different machine to Monday), ramp HR to ~120. Then 5min dynamic mobility — hip openers, T-spine rotations, ankle/calf, cat-cow for the lower back.

Cool-down (~6min): easy spin-down, then mobility + sauna.

AM = Z2/mobility only for the back. Keep everything unloaded. If HRV/readiness is low, shorten to 40min.

Tomorrow (Fri)

Quality run — 6×400m @ ~3:50/km, 90s jog recovery (your one midweek impact session; assault-bike intervals if the back's talking).

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