◂ ALL REPORTS THE ROAD TO 70.3

DAILY BRIEF — FRIDAY, AUGUST 28, 2026

PRINTED SAT 2026-08-29 · 70.3 RACE 2027-06-13 · T-MINUS 288 DAYS · BASE-1

WAKE RHR	SLEEP	BATTERY	DAY HR	STRESS	STEPS	KCAL IN/OUT
65 7d 62 · 30d 62	2:51 7d avg 7:44	5–59 24h range	87 65–159 bpm	42 /100	5,282 227 int. min	3005 / 2822 Δ +183

Training — Aug 28 (planned: Swim 400 m · stretch — otherwise rest (last pool day) · cap no cap)

START	SPORT	DIST	TIME	PACE	AVG/MAX HR	DETAIL
12:10	SWIM	450 m	25:49	2:07/100m	143 / 170	Z1 7′ · Z2 9′ · Z3 6′ · Z4 1′ · 108 kcal
12:48	BIKE	14.0 mi	57:09	4:05/mi	147 / 157	Z1 6′ · Z2 50′ · Z3 1′ · 569 kcal

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

Sleep — night of Aug 28 → Aug 29

STAGE	TIME	SHARE
DEEP	75 min	44%
LIGHT	96 min	56%
REM	0 min	0%
AWAKE	0 min	0%

Today: Sat Aug 29

Rest — Saturday's 14 mi ride was banked Friday (gym maintenance closure)
Effort cap: no cap
Go/No-Go: AMBER — RHR 65: train, but easy only

Week to date (Mon 08/24 – Fri)

SPORT	BANKED	TARGET	%	SESSIONS
Run	7.0 mi	13.0 mi	54%	Tue 4.0 · Thu 3.0
Bike	22.0 mi	22.0 mi	100%	Wed 8.0 · Fri 14.0
Swim	1,350 m	1,200 m	112%	Mon 475 · Wed 425 · Fri 450

Nutrition — Aug 28 (3005 kcal · P 152 g · C 344 g · F 104 g)

TIME	FOOD	QTY	KCAL	P	C	F
8:30 AM	plain bagel	0.50	120	4	24	1
8:30 AM	black coffee	2.00	0	0	0	0
8:30 AM	creamy peanut butter	1.00	95	4	4	8
2:39 PM	basmati rice	1.00	210	4	46	0
2:39 PM	chicken crumbles	5.00	250	25	5	15
2:39 PM	pbbdc clif bar	1.00	260	10	41	8
6:00 PM	pepperoni pizza slice	3.00	1860	102	210	72
6:00 PM	ss beer	1.00	210	3	15	0
TOTAL			3005	152	344	104

Flags & Observations

Energy balance ≈ +183 kcal (3005 in vs ~2822 est. burn — estimate, not gospel).
Bike avg HR 147 vs cap 135 — OVER CAP by 12 bpm.
No stretching logged after training (plan: 10 min after sessions).
Sleep 2.9 h, under the 8 h target.