◂ ALL REPORTS THE ROAD TO 70.3

DAILY BRIEF — MONDAY, SEPTEMBER 14, 2026

PRINTED TUE 2026-09-15 · 70.3 RACE 2027-06-13 · T-MINUS 271 DAYS · BASE-1 · WK 7

WAKE RHR	SLEEP	BATTERY	DAY HR	STRESS	STEPS	KCAL IN/OUT
— 7d 59 · 30d 60	— 7d avg 8:32	18–66 24h range	74 59–118 bpm	28 /100	4,421 — int. min	1936 / 2296 Δ -360

Training — Sep 14 (planned: Recovery — upper-body/core (no leg work) · stretch 15 min · restart the diet log · cap no leg work)

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

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

Sleep — night of Sep 14 → Sep 15

STAGE	TIME	SHARE
No sleep data.

Today: Tue Sep 15

Swim 600 m — 75 m unbroken attempt FIRST after warmup (100 m if controlled), then 4×50 · pushups
Effort cap: no cap
Go/No-Go: NO RHR DATA — use feel

Week to date (Mon 09/14 – Mon)

SPORT	BANKED	TARGET	%	SESSIONS
Run	0.0 mi	14.0 mi	0%	—
Bike	0.0 mi	26.0 mi	0%	—
Swim	0 m	1,200 m	0%	—

Nutrition — Sep 14 (1936 kcal · P 86 g · C 273 g · F 61 g)

TIME	FOOD	QTY	KCAL	P	C	F
8:30 AM	egg whites	0.50	66	13	0	0
8:30 AM	eggs	2.00	140	12	0	10
8:30 AM	black coffee	1.00	0	0	0	0
8:30 AM	syrup	2.00	50	0	13	0
8:30 AM	plain bagel	0.50	120	4	24	1
8:30 AM	creamy peanut butter	2.00	190	7	8	16
8:30 AM	eggo waffles	2.00	180	4	33	6
8:30 AM	banana	1.00	105	1	27	0
11:00 AM	pbbdc clif bar	1	260	10	41	8
1:15 PM	chicken breast chunks	4.20	224	22	13	8
1:15 PM	brown rice	0.50	320	8	68	3
1:15 PM	flour tortilla	1.00	100	3	16	2
1:15 PM	avocado	0.25	80	1	4	7
1:15 PM	pepsi	1.00	100	0	27	0
TOTAL			1936	86	273	61

Flags & Observations

Protein 86 g vs 135 g target (−49 g) — the program's biggest gap.
Energy balance ≈ -360 kcal (1936 in vs ~2296 est. burn — estimate, not gospel).