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Week 5 · BUILD · Friday — quality-run day (Tempo 5km). Light diary: two self-organised holds, inbox clean. Space to push DayCourt and Sleep Co. Race 23 days out.

1 · Today's schedule (Sydney)

Tomorrow (Sat): easy / off the legs. Sunday: 16km long run.

2 · Inbox triage

Nothing awaiting a reply — all GM job alerts (Pullman Quay Grand, Accor, City of Sydney) & newsletters. If any Sydney role is a genuine fit it feeds your #1 focus; otherwise ignore.

3 · Training — Week 5 · BUILD

Today (Fri): QUALITY RUN — Tempo 5km @ 4:35/km, HR 148–158, with 1km w/u + c/d. Your midweek impact session. Full gym-ready version in the WOD tab.

Tomorrow (Sat): Easy / off the legs — optional 40–45min low-impact Z2 + mobility, or rest. Keep legs fresh for Sunday.

Load rule: only 2 impact days this week (Fri tempo + Sun 16km long run). AM stays Z2/mobility only for the back. Sun: 16km easy 5:20–5:40/km, fuel on the run.

4 · Yesterday's captures

Quiet — no new notes landed. The 07:00 sweep had nothing to file, Inbox clear.

5 · Open threads & follow-ups

  1. DayCourt — contract + NDA (Phase 1, hot; income #1).
  2. The Same Group — web presence + brand (settle what “The Same” means).
  3. Sleep Co deep research — scope the questions, then run deep.
  4. Bin Laden — ute-rig, franchise question, the 3 numbers.
  5. Health — GP triage on the niggles + start meditation · psychologist reminder 13 Aug.

6 · Profile gaps

Family & close relationships (still thin) · what motivates you underneath the surface goals · last real setback & how you worked through it.

Friday · Week 5 · BUILD — Quality run: Tempo 5km @ 4:35/km.

Today — Tempo 5km @ 4:35/km

Warm-up (~12min): 1km easy jog 5:40–6:00/km to HR ~130 · leg swings + hip openers · drills (A-skips, high knees, heel flicks 2×20m) · 4×20s strides building to tempo pace.

Main set — Tempo:

Cool-down (~10min): 1km easy jog to HR <130 · walk 3–5min · mobility: hip flexors, hamstrings, calves, thoracic; foam roll. Pairs with the 15:00 mindfulness block.

Impact day 1 of 2 this week — keep tomorrow easy; Sunday's 16km is impact day 2.

Tomorrow (Sat)

Easy / off the legs — optional 40–45min low-impact Z2 (bike / rower / elliptical / ski erg) + mobility, or full rest. Prime the legs for Sunday's 16km long run.

Weights logging coming soon.

YESTERDAY
Training
Intensity6
Alcohol
Fasted
Morning sun
Sauna
THIS MORNING
Mental7
Physical7
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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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