◂ ALL REPORTS THE ROAD TO 70.3

DAILY BRIEF — SATURDAY, AUGUST 29, 2026

PRINTED SUN 2026-08-30 · 70.3 RACE 2027-06-13 · T-MINUS 287 DAYS · BASE-1

WAKE RHR	SLEEP	BATTERY	DAY HR	STRESS	STEPS	KCAL IN/OUT
59 7d 60 · 30d 62	7:45 7d avg 8:22	5–55 24h range	76 59–119 bpm	28 /100	7,818 8 int. min	581 / 2296 Δ -1715

Training — Aug 29 (planned: Rest — Saturday's 14 mi ride was banked Friday (gym maintenance closure) · cap no cap)

START	SPORT	DIST	TIME	PACE	AVG/MAX HR	DETAIL
No activities recorded.

Calisthenics: pushups 10 · squats 10 · Stretching: 6 min

Sleep — night of Aug 29 → Aug 30

STAGE	TIME	SHARE
DEEP	110 min	24%
LIGHT	193 min	42%
REM	162 min	35%
AWAKE	0 min	0%

Today: Sun Aug 30

Run 6 mi easy (longest run)
Effort cap: avg HR ≤ 145, hard ceiling 150
Go/No-Go: GREEN — RHR 59 ≤ 61: train as planned

Week to date (Mon 08/24 – Sat)

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 29 (581 kcal · P 32 g · C 91 g · F 11 g)

TIME	FOOD	QTY	KCAL	P	C	F
9:00 AM	eggo waffles	2.00	180	4	33	6
9:00 AM	black coffee	2.00	0	0	0	0
9:00 AM	egg whites	0.75	99	20	0	0
9:00 AM	eggs	1.00	70	6	0	5
9:00 AM	strawberries	0.50	27	1	5	0
9:00 AM	banana	1.00	105	1	27	0
9:00 AM	syrup	4.00	100	0	26	0
TOTAL			581	32	91	11

Flags & Observations

Protein 32 g vs 135 g target (−103 g) — the program's biggest gap.
Energy balance ≈ -1715 kcal (581 in vs ~2296 est. burn — estimate, not gospel).
Sleep 7.8 h, under the 8 h target.