Planned Workout
Bike: 30min at 85-90rpm, Zone 2 Run: 20min easy pace, Zone 2 Content: Create a video log of the brick workout, focusing on transition techniques and feelings post-workout
Daily Briefing
Today’s Focus: Focus on smooth transitions between bike and run, and capture your experience in the video log.
Alerts:
- Missed 3 workouts in the last 5 days and todo completion below 50% for 3+ days. Consider reducing the intensity if you feel fatigued.
Tips:
- Since you’ve missed several workouts and your todo completion rate is low, prioritize completing today’s brick workout to get back on track.
- Use the Garmin Vivoactive 5 to monitor your heart rate and ensure you stay in Zone 2 for both the bike and run segments.
Today’s Todos
- Perform today’s workout
- Create weekly protocol
- Perform today’s workout
- Perform today’s workout
- Perform today’s workout
Daily Habits
- Morning meditation
- Read 10 minutes
- Stretch 10 minutes
- Journal before bed
- No phone first hour
- Create content 10 minutes
- Communicate with clients for one hour
- Post one substack note each day
Quick Log
Weight:: Sleep:: Sleep_Quality:: Mood_AM:: Mood_PM::
Training Output
Bike:: 8.6mi / 30min (119 bpm avg) Run:: 1.46mi / 20min (140 bpm avg) Avg_HR:: Bike 119, Run 140
Fuel Log
calories_so_far:: 0 protein_so_far:: 0