◂ ALL REPORTS THE ROAD TO 70.3

DAILY BRIEF — FRIDAY, SEPTEMBER 11, 2026

PRINTED SAT 2026-09-12 · 70.3 RACE 2027-06-13 · T-MINUS 274 DAYS · BASE-1 · WK 6

WAKE RHR	SLEEP	BATTERY	DAY HR	STRESS	STEPS	KCAL IN/OUT
— 7d 58 · 30d 60	— 7d avg 8:37	24–75 24h range	79 55–143 bpm	27 /100	5,098 95 int. min	1908 / 2717 Δ -809

Training — Sep 11 (planned: no plan on file)

START	SPORT	DIST	TIME	PACE	AVG/MAX HR	DETAIL
06:05	BIKE	18.0 mi	1:17:12	4:17/mi	133 / 149	Z1 50′ · Z2 16′ · 586 kcal

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

Sleep — night of Sep 11 → Sep 12

STAGE	TIME	SHARE
No sleep data.

Today: Sat Sep 12

No plan on file — edit WEEK_PLAN in build_daily_brief.py
Go/No-Go: NO RHR DATA — use feel

Week to date (Mon 09/07 – Fri)

SPORT	BANKED	TARGET	%	SESSIONS
Run	5.0 mi	9.0 mi	56%	Wed 5.0
Bike	28.8 mi	34.0 mi	85%	Tue 10.8 · Fri 18.0
Swim	600 m	1,200 m	50%	Thu 600

Nutrition — Sep 11 (1908 kcal · P 98 g · C 183 g · F 91 g)

TIME	FOOD	QTY	KCAL	P	C	F
8:30 AM	black coffee	2.00	0	0	0	0
8:30 AM	egg whites	0.50	66	13	0	0
8:30 AM	eggs	2.00	140	12	0	10
8:30 AM	eggo waffles	2.00	180	4	33	6
8:30 AM	syrup	2.00	50	0	13	0
8:30 AM	avocado	0.25	80	1	4	7
8:30 AM	evoo	2.00	238	0	0	27
8:30 AM	baby spring salad mix	1.00	20	0	1	1
1:00 PM	pbbdc clif bar	1.00	260	10	41	8
2:00 PM	tuna	1.00	210	48	0	2
2:00 PM	evoo	2.00	238	0	0	27
2:00 PM	basmati rice	0.5	105	2	23	0
2:00 PM	brown rice	0.50	320	8	68	3
TOTAL			1908	98	183	91

Flags & Observations

Protein 98 g vs 135 g target (−37 g) — the program's biggest gap.
Energy balance ≈ -809 kcal (1908 in vs ~2717 est. burn — estimate, not gospel).
Bike avg HR 133 vs cap 135 — within cap ✓
No stretching logged after training (plan: 10 min after sessions).