Planned Workout

4 miles easy (HR <150)

Daily Briefing

Today’s Focus: Maintain a steady, easy pace to keep your heart rate below 150.

Alerts:

  • Missed 4 workouts in the last 5 days. It’s crucial to get back into a consistent routine to avoid further setbacks.

Tips:

  • Given your recent low todo completion (26%) and missed workouts, prioritize getting this run done today to get back on track.
  • Use this run as a chance to clear your mind and refocus on your goals. Consider listening to a podcast or music to keep you motivated.

Today’s Todos

  • Deliver Thursday presentation
  • Perform today’s workout
  • Merge 5 Dependabot PRs
  • Review/merge 1 PR in review stage (in progress)
  • Solve Google OAuth redirect in Vercel dynamic preview environments (BLOCKED — cofounder)
  • Deploy production Terraform stack (in progress)

Daily Habits

  • Post one Substack note
  • Record 5 note ideas
  • Write for one hour
  • Read for 30 minutes
  • 10 min yoga

Quick Log

Weight:: 252 Sleep:: Sleep_Quality:: Mood_AM:: Mood_PM:: Energy:: Focus::

Training Output

Run:: 4.01mi / 47:16 Avg_HR:: 139 bpm Avg_Pace:: 11:47/mi

Fuel Log

Breakfast:

  • 4 large eggs
  • 2 slices Pepperidge Farm whole wheat bread
  • 10g Wegmans raspberry jam (5g per slice)

Snacks (morning):

  • 1 bag Cheez-Its (210 cal)
  • 3 clementines
  • 2 Chimes ginger chews
  • 1 Nature’s Bakery fig bar
  • 2 cups coffee, 1 Celsius

Snacks (afternoon):

  • 3 Chimes ginger chews

Lunch — Turkey Sandwich:

  • 2 slices Pepperidge Farm whole wheat bread
  • 6 slices deli turkey (~240g)
  • 0.5 oz arugula, onion, tomato
  • Mayo + mustard

Dinner — Soba Bowl:

  • 2 cups cooked soba noodles
  • 2/3 cup mixed veggies (bell pepper, cucumber)
  • 1/4 cup edamame
  • 320g cooked salmon

Evening Yogurt:

  • 250g Wegmans nonfat Greek yogurt
  • 40g Wegmans granola
  • 20 blueberries
  • 4 strawberries

calories_so_far:: ~3130 protein_so_far:: ~202g fiber_so_far:: ~27g

What Went Well

  • Presentation went great — secured funding
  • Created a handwritten physical checklist for features/projects — helps stay on task
  • Hit protein target (202g) and got the run in
  • Two consecutive days of training (bike + run)

What Went Poorly

  • Could not refocus after the 5pm call
  • Start work at 10am, stay up until 1-2am — schedule is shifted and inefficient
  • Daily habits (writing, reading, Substack, yoga) all missed again
  • Wife was sick, emergency grocery run + dinner + run ate the evening — but the real issue is no buffer because the day started late

Takeaways

  • No couch until 8pm (not just no TV — couch = no work even with TV off)
  • Fixed workout times (e.g., run at 9pm no matter what) so the day can be planned around it
  • Get out of the house to work — environment drives behavior
  • Need to build atomic habits / environment design, not rely on willpower
  • Not scheduling or planning makes it impossible to force transitions between tasks

Top 3 for Tomorrow

  1. Deploy production Terraform stack — infra up, Docker images built, health checks passing
  2. Fix staging OAuth redirect — get cofounder on a call and resolve it together
  3. Write 500 words on evaluating PR reviews with LLMs (Substack draft)

Gym: Strength B at 3:30pm (hard deadline — wife’s dentist at 4, friends in evening)