Configs

📅 Weekly Schedule Day Type Workout Friday Run 4 miles at Zone 2 (HR <150) Saturday Brick + Content Creation 30-minute bike + 20-minute run, followed by 1 hour of content creation (Twitter thread or blog post) Sunday Long Run 6 miles at Zone 2 (HR <150) 🎯 Training Goals Build a solid aerobic base in swimming and cycling Maintain running endurance while transitioning to triathlon Preserve strength PRs (300 lb deadlift, 225 lb squat) 🚀 Startup Goals Complete core features for MVP Begin beta testing with 5 users Document progress and lessons learned in a blog post 📊 Weekly Targets Cardio Volume: ...

📅 Weekly Schedule Day Type Workout Monday Recovery Rest day or light stretching/yoga Tuesday Strength Full body strength session: - Close grip bench press 3x7 @ 115 - Cable seated row 3x10 @ 130 - Barbell shoulder press 3x7 @ 85 - Assisted pull up 3x2 @ 50 - Dumbbell lying tricep extension 3x8 @ 20 - Dumbbell incline curl 3x7 @ 20 - Walking lunges 3x7 @ 20 - Lying leg curl 3x9 @ 125 Wednesday Swim 800m swim: 4x200m with 1:00 rest between sets. Focus on technique and form. Thursday Bike 60min indoor cycling: Warm-up 10min, 40min at 85-95rpm, Cool-down 10min. Friday Strength Full body strength session: - Close grip bench press 3x7 @ 115 - Cable seated row 3x10 @ 130 - Barbell shoulder press 3x7 @ 85 - Assisted pull up 3x2 @ 50 - Dumbbell lying tricep extension 3x8 @ 20 - Dumbbell incline curl 3x7 @ 20 - Walking lunges 3x7 @ 20 - Lying leg curl 3x9 @ 125 Saturday Brick 30min bike + 20min run. Practice transitions. Post-workout content creation. Sunday Long Run 6mi run at Zone 2 (HR <150). Clear schedule for endurance. 🎯 Training Goals Build a solid aerobic base in swimming and cycling. Maintain running fitness without overtraining. Ensure 2x/week full body strength sessions to preserve muscle mass and prevent injury. 🚀 Startup Goals Complete core features for MVP by January 2026. Acquire 10 beta users by February 2026. Generate first $1 in revenue by February 2026. 📊 Weekly Targets Cardio Volume: ...

📅 Weekly Schedule Day Type Workout Monday Swim 625m Tuesday Strength Full body workout (see template below) Wednesday Rest Light yoga and/or stretching Thursday Bike 60min indoor trainer, focus on form and cadence (85-95rpm) Friday Strength Full body workout (see template below) Saturday Brick 30min bike + 20min run, practice transitions, light intensity Sunday Long Run 6mi easy pace (HR <150) Full Body Workout Template Exercise Sets Reps Weight (lbs) Close grip bench press 3 7 115 Cable seated row 3 10 130 Barbell shoulder press 3 7 85 Assisted pull up 3 2 50 Dumbbell lying tricep extension 3 8 20 Dumbbell incline curl 3 7 20 Walking lunges 3 7 20 Lying leg curl 3 9 125 🎯 Training Goals Swim 625m with proper technique Bike 60min with consistent cadence Run 6mi at Zone 2 intensity Maintain full body strength with 2x/week workouts 🚀 Startup Goals Launch MVP with core features by January 2026 Acquire 10 beta users by February 2026 Generate first $1 in revenue by February 2026 Create weekly long form content and translate to short form with content planner 📊 Weekly Targets Cardio Volume: ...

📅 Weekly Schedule Day Type Workout Monday Recovery Rest day or light stretching/yoga Tuesday Strength Full body workout (see template below) Wednesday Bike 60min indoor trainer, focus on form and cadence (85-95rpm) Thursday Swim 800m technique drills (400m kickboard, 400m drills) Friday Strength Full body workout (see template below) Saturday Brick 30min bike + 20min run, practice transitions, light intensity Sunday Long Run 6mi easy pace (HR <150) Full Body Workout Template Exercise Sets Reps Weight (lbs) Close grip bench press 3 7 115 Cable seated row 3 10 130 Barbell shoulder press 3 7 85 Assisted pull up 3 2 50 Dumbbell lying tricep extension 3 8 20 Dumbbell incline curl 3 7 20 Walking lunges 3 7 20 Lying leg curl 3 9 125 🎯 Training Goals Swim 800m with proper technique Bike 60min with consistent cadence Run 6mi at Zone 2 intensity Maintain full body strength with 2x/week workouts 🚀 Startup Goals Launch MVP with core features by January 2026 Acquire 10 beta users by February 2026 Generate first $1 in revenue by February 2026 📊 Weekly Targets Cardio Volume: ...

📅 Weekly Schedule Day Type Workout Monday Recovery Rest or light stretching/yoga (30 min) Tuesday Strength Full body workout (see template below) Wednesday Bike 30 min bike + 20 min run + content creation session (1 hour) Thursday Swim 800m swim with technique drills (focus on breathing and form) Friday Strength Full body workout (see template below) Saturday Brick 60 min indoor trainer, focus on cadence (85-95 RPM) Sunday Long Run 6 miles easy run (HR <150) Full Body Workout Template Exercise Sets Reps Weight (lbs) Close grip bench press 3 7 115 Cable seated row 3 10 130 Barbell shoulder press 3 7 85 Assisted pull up 3 2 50 Dumbbell lying tricep extension 3 8 20 Dumbbell incline curl 3 7 20 Walking lunges 3 7 20 Lying leg curl 3 9 125 🎯 Training Goals Establish a consistent swim routine focusing on technique Build a solid cycling base with proper form and cadence Maintain running endurance without increasing intensity Maintain full body strength with 2x/week workouts 🚀 Startup Goals Complete core features of MVP by January 2026 Acquire 10 beta users by February 2026 Generate first $1 in revenue by February 2026 📊 Weekly Targets Cardio Volume: ...

Habit Configuration Edit the habits list above to customize your daily tracking. Each habit needs: id: A unique identifier (used internally for streak tracking) name: The display name shown in your daily log setup_action: Environment design step to reduce friction and make the habit easier These habits will appear as checkboxes in your daily logs. Check them off as you complete them.

🧠 AI AGENT INSTRUCTIONS Hi agent! Your job is to help me live the best version of my life. This repository contains the logs of my days in simple text format. Mission Help me plan my weeks and days as a top 0.01% individual who excels across multiple domains simultaneously: triathlon training, startup building, ML/AI engineering, and content creation. Current Focus Primary: Triathlon training (swim/bike/run) while maintaining strength Secondary: Launch startup MVP + create content to dogfood the product ...