◂ ALL REPORTS THE ROAD TO 70.3

DAILY BRIEF — THURSDAY, SEPTEMBER 10, 2026

PRINTED FRI 2026-09-11 · 70.3 RACE 2027-06-13 · T-MINUS 275 DAYS · BASE-1 · WK 6

WAKE RHR	SLEEP	BATTERY	DAY HR	STRESS	STEPS	KCAL IN/OUT
63 7d 59 · 30d 60	4:30 7d avg 8:28	6–70 24h range	81 57–151 bpm	36 /100	3,257 132 int. min	436 / 2390 Δ -1954

Training — Sep 10 (planned: no plan on file)

START	SPORT	DIST	TIME	PACE	AVG/MAX HR	DETAIL
13:24	SWIM	600 m	32:21	2:25/100m	139 / 171	Z1 12′ · Z2 9′ · Z3 5′ · 144 kcal

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

Sleep — night of Sep 10 → Sep 11

STAGE	TIME	SHARE
DEEP	139 min	51%
LIGHT	131 min	49%
REM	0 min	0%
AWAKE	6 min	2%

Today: Fri Sep 11

No plan on file — edit WEEK_PLAN in build_daily_brief.py
Go/No-Go: AMBER — RHR 63: train, but easy only

Week to date (Mon 09/07 – Thu)

SPORT	BANKED	TARGET	%	SESSIONS
Run	5.0 mi	9.0 mi	56%	Wed 5.0
Bike	10.8 mi	34.0 mi	32%	Tue 10.8
Swim	600 m	1,200 m	50%	Thu 600

Nutrition — Sep 10 (436 kcal · P 29 g · C 46 g · F 16 g)

TIME	FOOD	QTY	KCAL	P	C	F
9:30 AM	black coffee	1.00	0	0	0	0
9:30 AM	egg whites	0.50	66	13	0	0
9:30 AM	eggs	2.00	140	12	0	10
9:30 AM	eggo waffles	2.00	180	4	33	6
9:30 AM	syrup	2.00	50	0	13	0
TOTAL			436	29	46	16

Flags & Observations

Protein 29 g vs 135 g target (−106 g) — the program's biggest gap.
Energy balance ≈ -1954 kcal (436 in vs ~2390 est. burn — estimate, not gospel).
No stretching logged after training (plan: 10 min after sessions).
Sleep 4.5 h, under the 8 h target.