◂ ALL REPORTS THE ROAD TO 70.3

DAILY BRIEF — TUESDAY, AUGUST 25, 2026

PRINTED WED 2026-08-26 · 70.3 RACE 2027-05-16 · T-MINUS 263 DAYS · BASE-1

WAKE RHR	SLEEP	BATTERY	DAY HR	STRESS	STEPS	KCAL IN/OUT
56 7d 60 · 30d 62	8:43 7d avg 9:02	27–100 24h range	77 57–155 bpm	26 /100	12,321 79 int. min	2543 / 2648 Δ -105

Training — Aug 25 (planned: Run 4 mi easy · pushups · cap avg HR ≤ 145)

START	SPORT	DIST	TIME	PACE	AVG/MAX HR	DETAIL
10:40	RUN	4.0 mi	1:02:15	15:33/mi	140 / 151	Z1 1′ · Z2 13′ · Z3 47′ · cad 152 · 470 kcal

Calisthenics: pushups 0 · squats 0 · Stretching: 0 min

Sleep — night of Aug 25 → Aug 26

STAGE	TIME	SHARE
DEEP	102 min	20%
LIGHT	264 min	50%
REM	157 min	30%
AWAKE	3 min	1%

Today: Wed Aug 26

Swim 400 m + bike 8 mi easy (short double)
Effort cap: swim no cap · bike HR ≤ 135
Go/No-Go: GREEN — RHR 56 ≤ 61: train as planned

Week to date (Mon 08/24 – Tue)

SPORT	BANKED	TARGET	REMAINING	%
Run	4.0 mi	13.0 mi	9.0 mi	31%
Bike	0.0 mi	22.0 mi	22.0 mi	0%
Swim	475 m	1,200 m	725 m	40%

Nutrition — Aug 25 (2543 kcal · P 124 g · C 284 g · F 69 g)

TIME	FOOD	QTY	KCAL	P	C	F
8:30 AM	avocado	0.25	80	1	4	7
8:30 AM	egg whites	0.50	66	13	0	0
8:30 AM	eggs	1.00	70	6	0	5
8:30 AM	cottage cheese	0.50	90	14	4	2
8:30 AM	strawberries	0.50	27	1	5	0
8:30 AM	raspberries	0.50	32	1	7	0
8:30 AM	black coffee	1.00	0	0	0	0
8:30 AM	evoo	2.00	238	0	0	27
12:45 PM	evoo	1.00	119	0	0	14
12:45 PM	tuna	1.00	210	48	0	2
12:45 PM	brown rice	0.75	480	12	102	4
12:45 PM	reduced fat feta cheese	0.25	50	5	0	3
7:30 PM	ss beer	2.00	420	6	30	0
7:30 PM	penne pasta	2.50	550	16	108	3
7:30 PM	jello pudding	1.00	110	2	24	2

Flags & Observations

Protein 124 g vs 135 g target (−11 g) — the program's biggest gap.
Energy balance ≈ -105 kcal (2543 in vs ~2648 est. burn — estimate, not gospel).
Run avg HR 140 vs cap 145 — within cap ✓
No stretching logged after training (plan: 10 min after sessions).
Sleep 8.7 h ≥ 8 h target ✓