◂ ALL REPORTS THE ROAD TO 70.3

DAILY BRIEF — THURSDAY, AUGUST 27, 2026

PRINTED FRI 2026-08-28 · 70.3 RACE 2027-06-13 · T-MINUS 289 DAYS · BASE-1

WAKE RHR	SLEEP	BATTERY	DAY HR	STRESS	STEPS	KCAL IN/OUT
64 7d 61 · 30d 62	7:41 7d avg 8:33	10–66 24h range	78 58–178 bpm	34 /100	10,432 78 int. min	2442 / 2586 Δ -144

Training — Aug 27 (planned: Run 3 mi easy · squats · cap avg HR ≤ 145)

START	SPORT	DIST	TIME	PACE	AVG/MAX HR	DETAIL
13:50	RUN	3.0 mi	48:16	16:04/mi	139 / 149	Z1 6′ · Z2 39′ · cad 152 · 353 kcal

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

Sleep — night of Aug 27 → Aug 28

STAGE	TIME	SHARE
DEEP	69 min	15%
LIGHT	312 min	68%
REM	80 min	17%
AWAKE	3 min	1%

Today: Fri Aug 28

Swim 400 m · stretch — otherwise rest (last pool day)
Effort cap: no cap
Go/No-Go: AMBER — RHR 64: train, but easy only

Week to date (Mon 08/24 – Thu)

SPORT	BANKED	TARGET	%	SESSIONS
Run	7.0 mi	13.0 mi	54%	Tue 4.0 · Thu 3.0
Bike	8.0 mi	22.0 mi	36%	Wed 8.0
Swim	900 m	1,200 m	75%	Mon 475 · Wed 425

Nutrition — Aug 27 (2442 kcal · P 102 g · C 264 g · F 78 g)

TIME	FOOD	QTY	KCAL	P	C	F
8:30 AM	black coffee	1.00	0	0	0	0
8:30 AM	cinnamon raisin bagel	0.50	125	4	25	1
8:30 AM	creamy peanut butter	2.00	190	7	8	16
8:30 AM	egg whites	0.75	99	20	0	0
8:30 AM	eggs	1.00	70	6	0	5
8:30 AM	evoo	1.00	119	0	0	14
8:30 AM	baby spring salad mix	1.00	20	0	1	1
3:00 PM	air fried chicken	6.00	360	33	22	14
3:00 PM	brown rice	1.00	640	16	136	6
3:00 PM	evoo	1.00	119	0	0	14
3:00 PM	baby spring salad mix	1.00	20	0	1	1
3:00 PM	pbbdc clif bar	1.00	260	10	41	8
7:30 PM	ss beer	2.00	420	6	30	0
TOTAL			2442	102	264	78

Flags & Observations

Protein 102 g vs 135 g target (−33 g) — the program's biggest gap.
Energy balance ≈ -144 kcal (2442 in vs ~2586 est. burn — estimate, not gospel).
Run avg HR 139 vs cap 145 — within cap ✓
No stretching logged after training (plan: 10 min after sessions).
Sleep 7.7 h, under the 8 h target.