Logs

Planned Workout Rest or light stretching/yoga (30 min) Daily Briefing Your sleep has been consistently below 7 hours over the past few days, indicating fatigue. Take today off or do a light 30-minute yoga/stretching session to recover. Today’s Todos Complete 30 minutes of light stretching or yoga Hydrate well before and after the session Write a short reflection on how you feel after the recovery session Review and update the MVP feature list for today’s deep work session Allocate 2 hours for deep work on the MVP core features Create a GTM / Outreach plan for startup growth – specifically onboarding new users Clean up supabase security issues Create automated linting tools Create automated security tools Research and/or skills for claude context management Write / create content one hour Fix and / or create new shortcut for obsidian flow Create workflow to take daily standup notes and turn into notes/features/miro board Merge other nextJS fix PR if necessary Daily Stats Metric Value Notes Weight (lbs) 0 Sleep Hours 6:30 Sleep Quality 5.5 1-10 Morning Mood 3 1-10 Bedtime Mood 5 Fuel Log Describe your food here for the AI… 3 eggs with hot sauce and thin sliced whole wheat aldi bread with raspberry jam 10am. margherita pizza, ~1200 calories with ~55 grams protein, ~250 grams carbs, ~50 grams fat 12pm. 3 trader joes nut toffee treats. 12pm. 10 tollhouse pita chips eaten throughout the day. Coffee 10am, americano 12:30pm. Ketchup potato chips from trader joes 10am. Guac, 2 tbsp, 9pm. Madarain, 4pm. 1 cup mushroom rissotto cooked 6pm. 5 oz salmon 5pm. Peanut butter and jelly sandwich trader joes multigrain bread 6pm. Two cups of whole milk. ...

Planned Workout 6 miles at Zone 2 (HR <150) Daily Briefing Your sleep has been consistently below 7 hours over the past few days, indicating fatigue. Stick to the planned 6-mile run at Zone 2, but focus on maintaining a steady pace and heart rate below 150. Hydrate well before and after the run. Today’s Todos Complete 6 miles at Zone 2 (HR <150) Track heart rate and pace using Garmin Vivoactive 5 Hydrate well before and after the run Stretch for 10 minutes post-run, focusing on quads and calves Write a short reflection on the run and how it felt Review and update the MVP feature list for today’s deep work session Allocate 2 hours for deep work on the MVP core features Daily Stats Metric Value Notes Weight (lbs) 0 Sleep Hours 5:17 Sleep Quality 6.6 1-10 Morning Mood 5 1-10 Bedtime Mood 5 Training Output Activity Dist/Time HR / Watts Run (mi) 6/1:15 142 Fuel Log Describe your food here for the AI… two slices thin sliced Aldi whole wheat toast with blackberry and raspberry jam. 4 eggs with parmesean and hot suace. 2 cups coffee. turkey sandwich with mayonaisse, mustard, 4 slices of trader joes deli turkey and aldi thin sliced whole wheat bread. 6 trader joes nut covered toffee logs. 5 ounces of various cheeses. two servings of crackers. 8 olives. think cut of sourdough bread with jam and butter. La colombe vanilla latte. 0 sugar monster drink, 16 oz. 1/4 cup of dip with hummus, cucumber, feta, pesto, sun dried tomatoes, onion, black olives. 3 beers (yuengling, holiday, ipa) and one apple cider spiked. Half a slice of cheesecake. Spin draft. ...

Planned Workout 30-minute bike + 20-minute run, followed by 1 hour of content creation (Twitter thread or blog post) Daily Briefing Yesterday’s missed workout and poor sleep (6:35 hours) indicate fatigue. Reduce today’s bike to 20 minutes and run to 15 minutes. Focus on technique and recovery. Today’s Todos Complete 20 minutes of indoor bike at 85-95 RPM Complete 15 minutes of Zone 2 run (HR <150) Stretch for 10 minutes post-brick, focusing on quads and calves Write a 1-hour blog post about the transition to triathlon and MVP development Review and update the MVP feature list for today’s deep work session Create MIRO board for planning Create recurring meetings for product discussion Create GTM / Outreach plan for startup growth Review intro onboarding PR and get it merged Review default cluster PR and get it merged Review comments from quick fix PR and next JS errors and fix Define dev tooling quality of life stories Cleanup supabase security issues Daily Stats Metric Value Notes Weight (lbs) 0 Sleep Hours 6:46 Sleep Quality 80 1-10 Morning Mood 6 1-10 Bedtime Mood 6 Training Output Activity Dist/Time HR / Watts Bike (mi) 4/20 108 Run (mi) 1.46/20 137 Fuel Log Describe your food here for the AI… ...

Planned Workout 4 miles at Zone 2 (HR <150) Daily Briefing Your sleep has been consistent and no signs of fatigue. Stick to the planned 4-mile run at Zone 2. Keep your heart rate below 150. Today’s Todos Complete 4 miles at Zone 2 (HR <150) Track heart rate and pace using Garmin Vivoactive 5 Hydrate well before and after the run Review and update the MVP feature list for today’s deep work session Allocate 2 hours for deep work on the MVP core features Write a short reflection on the run and how it felt Stretch for 10 minutes post-run, focusing on quads and calves Daily Stats Metric Value Notes Weight (lbs) 0 Sleep Hours 6:35 Sleep Quality 7.6 1-10 Morning Mood 0 Bedtime Mood 5 Training Output Activity Dist/Time HR / Watts Run (mi) 0 N/A Fuel Log Describe your food here for the AI… ...

Workout A — 2026-03-17 Incline Bench 10x135 10x135 7x135 Cable Rows 12x160 11x160 10x160 Overhead Press 7x75 8x75 7x75 Lat Pulldown 12x110 12x120 12x130 Tricep Press 12x25 12x25 6x25 Bicep Curl 12x25 10x25 8x25 Walking Lunge 8x25 8x25 8x25 Lying Hamstring Curls 12x125 8x140 8x140 Notes: Cable rows +10 lbs from protocol. Tricep press strong first two sets. Hammy curls ramped last two sets.

2026-04-04 Workout Brick Workout: Bike + Run Bike: 30 min, 8.6 miles, avg HR 116 (Z2 easy) Run: 20 min, 1.4 miles, avg HR 136 (Z2 transition) Notes: Good execution post-squats (done 4/3). Transition feel TBD. Habits 10 min yoga 3 min meditation No TV before 8pm Post 1 Substack note Read for 30 min