◂ ALL REPORTS THE ROAD TO 70.3

DAILY BRIEF — TUESDAY, SEPTEMBER 01, 2026

PRINTED WED 2026-09-02 · 70.3 RACE 2027-06-13 · T-MINUS 284 DAYS · BASE-1 · DELOAD

WAKE RHR	SLEEP	BATTERY	DAY HR	STRESS	STEPS	KCAL IN/OUT
65 7d 62 · 30d 61	4:03 7d avg 7:27	19–80 24h range	82 61–148 bpm	34 /100	5,434 159 int. min	1552 / 2814 Δ -1262

Training — Sep 01 (planned: Bike 16 mi outdoors, easy · cap avg HR ≤ 140)

START	SPORT	DIST	TIME	PACE	AVG/MAX HR	DETAIL
10:15	BIKE	16.2 mi	1:26:14	5:20/mi	134 / 156	Z1 44′ · Z2 28′ · 643 kcal

Calisthenics: pushups 0 · squats 20 · Stretching: 0 min

Sleep — night of Sep 01 → Sep 02

STAGE	TIME	SHARE
DEEP	182 min	75%
LIGHT	61 min	25%
REM	0 min	0%
AWAKE	0 min	0%

Today: Wed Sep 02

Swim ~550 m (borrowed lane) — attempt first unbroken 100 m
Effort cap: no cap
Go/No-Go: AMBER — RHR 65: train, but easy only

Week to date (Mon 08/31 – Tue)

SPORT	BANKED	TARGET	%	SESSIONS
Run	0.0 mi	6.5 mi	0%	—
Bike	16.2 mi	34.0 mi	48%	Tue 16.2
Swim	0 m	550 m	0%	—

Nutrition — Sep 01 (1552 kcal · P 63 g · C 226 g · F 48 g)

TIME	FOOD	QTY	KCAL	P	C	F
11:00 AM	pbbdc clif bar	1.00	260	10	41	8
12:10 PM	air fried chicken	5.00	300	28	19	11
12:10 PM	baby spring salad mix	2.00	40	0	2	2
12:10 PM	basmati rice	0.75	158	3	34	0
3:30 PM	classic white bread	2.00	140	4	28	2
3:30 PM	grape jelly	2.00	100	0	26	0
3:30 PM	creamy peanut butter	2.00	190	7	8	16
3:30 PM	banana	1.00	105	1	27	0
3:30 PM	pbbdc clif bar	1.00	260	10	41	8
TOTAL			1552	63	226	48

Flags & Observations

Protein 63 g vs 135 g target (−72 g) — the program's biggest gap.
Energy balance ≈ -1262 kcal (1552 in vs ~2814 est. burn — estimate, not gospel).
Bike avg HR 134 vs cap 135 — within cap ✓
No stretching logged after training (plan: 10 min after sessions).
Sleep 4.0 h, under the 8 h target.