Planned Workout
30min bike + 20min run, practice transitions, light intensity
Daily Briefing
Today’s Focus: Practice smooth transitions between bike and run - this is a critical skill for triathlon success.
Alerts:
- Sleep has been under 6.5hrs for 3 days - consider cutting volume 20% if you feel fatigued.
Tips:
- Your back has been bothering you - ensure you warm up properly and stretch your lower back post-workout.
- You’ve been skipping stretching lately - dedicate 10 minutes post-workout to stretching, especially your quads, calves, and lower back.
- Hydrate well before and after the session to support muscle recovery and performance.
Today’s Todos
- Perform today’s workout
Daily Habits
- Morning meditation (10min)
- Setup: Place meditation cushion by bed before sleep
- Read 10 minutes
- Setup: Keep book on nightstand with bookmark visible
- Stretch 10 minutes
- Setup: Leave yoga mat unrolled by TV
- Journal before bed
- Setup: Place journal and pen on pillow after making bed
- No phone first hour
- Setup: Charge phone in another room overnight
- Create content one hour
- Setup: Need ideas here
Daily Stats
| Metric | Value | Notes |
|---|---|---|
| Weight (lbs) | 0 | |
| Sleep Hours | 6:18 | |
| Sleep Quality | 6.9 | 1-10 |
| Morning Mood | 5 | 1-10 |
| Bedtime Mood | 5 |
Training Output
| Activity | Dist/Time | HR / Watts |
|---|---|---|
| Bike (mi) | 8.7/30:00 | 124 |
| Run (mi) | 0.8/10 | 146 |
Fuel Log
Describe your food here for the AI…
- kodiak pancakes 2/3 cup at 10:00
- 50 blueberries at 10:00
- 1 large banana at 10:00
- 1 somsa beef at 10:00
- 2 tbsp 100% maple syrup at 10:00
- 1 bag kirkland trail mix snack at 16:00
- 1 protein shake with 1 scoop vanilla optimum nutrition whey protein, 1 serving trader joes ground flaxseed, 20g 100% peanut butter, 1 cup almond milk, 60g kirkland frozen berries at 19:00
- 2/3 cup shredded beet salad with fried potatos and light mayo at 19:00
- 2/3 cup plov at 19:00
- 3oz beef at 19:00
- 1 boiled golden potato at 19:00
- 2 tbsp butter at 19:00
- 1 serving narin at 19:00
Daily Reflection
What is one thing you learned today, one thing went well, and one thing that went poorly I really don’t know if this should count as my daily journaling or not. I don’t think it should, I’d like that to be done by hand and frankly all of this gets published to the great big world and I don’t want my end of day journal to end up like that.
I’ve consistently failed to perform my habits so I docked the entry point for those down significantly. WE only ask for 10 minutes of reading reading and content creation now. If I continue to fail to meet those limits, we will continue knocking the limits down until they are nearly effortless and build from there. I’m also moving my journaling to the morning. If I can replace morning phone time with some journaling that may go a long way and I work until I’m tired and doing this AND journaling feels like a lot.
Considering the amount I have offloaded to claude, I think it should be doable to do some of the reading and such between prompts and reviews.
Top 3 for Tomorrow
Before bed, write the 3 most important things you need to accomplish tomorrow:
- Complete network mapping
- Publish substacks and beehives, no exceptions. That does require creating a few images. Ideally this is done before 11 to review with mom.
- Continue iterations on PM, I feel like it’s close?