◂ ALL REPORTS THE ROAD TO 70.3

DAILY BRIEF — WEDNESDAY, SEPTEMBER 02, 2026

PRINTED THU 2026-09-03 · 70.3 RACE 2027-06-13 · T-MINUS 283 DAYS · BASE-1 · DELOAD

WAKE RHR	SLEEP	BATTERY	DAY HR	STRESS	STEPS	KCAL IN/OUT
64 7d 61 · 30d 61	4:40 7d avg 7:40	12–80 24h range	81 57–156 bpm	37 /100	4,307 117 int. min	2056 / 2385 Δ -329

Training — Sep 02 (planned: Swim ~550 m (borrowed lane) — attempt first unbroken 100 m · cap no cap)

START	SPORT	DIST	TIME	PACE	AVG/MAX HR	DETAIL
12:03	SWIM	550 m	30:45	2:14/100m	140 / 171	Z1 13′ · Z2 10′ · Z3 4′ · Z4 1′ · 132 kcal

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

Sleep — night of Sep 02 → Sep 03

STAGE	TIME	SHARE
DEEP	208 min	74%
LIGHT	72 min	26%
REM	0 min	0%
AWAKE	0 min	0%

Today: Thu Sep 03

Travel — walk 8,000+ steps · stretch 10 min
Effort cap: no cap
Go/No-Go: AMBER — RHR 64: train, but easy only

Week to date (Mon 08/31 – Wed)

SPORT	BANKED	TARGET	%	SESSIONS
Run	0.0 mi	6.5 mi	0%	—
Bike	16.2 mi	34.0 mi	48%	Tue 16.2
Swim	550 m	550 m	100%	Wed 550

Nutrition — Sep 02 (2056 kcal · P 153 g · C 240 g · F 58 g)

TIME	FOOD	QTY	KCAL	P	C	F
8:00 AM	eggs	2.00	140	12	0	10
8:00 AM	egg whites	0.50	66	13	0	0
8:00 AM	black coffee	2.00	0	0	0	0
8:00 AM	kirkland plain bagel	0.50	150	6	31	0
8:00 AM	creamy peanut butter	2.00	190	7	8	16
8:00 AM	cheddar cheese slice	1.00	90	5	1	7
1:30 PM	brown rice	1.00	640	16	136	6
1:30 PM	tuna	1.00	210	48	0	2
2:00 PM	pbbdc clif bar	1.00	260	10	41	8
4:00 PM	white milk	1.50	180	12	18	8
4:00 PM	whey protein	1.00	130	24	5	2
TOTAL			2056	153	240	58

Flags & Observations

Energy balance ≈ -329 kcal (2056 in vs ~2385 est. burn — estimate, not gospel).
No stretching logged after training (plan: 10 min after sessions).
Sleep 4.7 h, under the 8 h target.