◂ ALL REPORTS THE ROAD TO 70.3

DAILY BRIEF — TUESDAY, SEPTEMBER 15, 2026

PRINTED WED 2026-09-16 · 70.3 RACE 2027-05-23 · T-MINUS 249 DAYS · BASE-1 · WK 7

WAKE RHR	SLEEP	BATTERY	DAY HR	STRESS	STEPS	KCAL IN/OUT
— 7d 58 · 30d 60	— 7d avg 8:23	41–94 24h range	73 55–142 bpm	17 /100	2,003 94 int. min	1542 / 2368 Δ -826

Training — Sep 15 (planned: Swim 600 m — 75 m unbroken attempt FIRST after warmup (100 m if controlled), then 4×50 · pushups · cap no cap)

START	SPORT	DIST	TIME	PACE	AVG/MAX HR	DETAIL
10:44	SWIM	700 m	41:36	3:44/100m	124 / 155	Z1 15′ · Z2 7′ · 132 kcal

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

Sleep — night of Sep 15 → Sep 16

STAGE	TIME	SHARE
No sleep data.

Today: Wed Sep 16

Run 4 mi easy + 4×20 s strides
Effort cap: avg HR ≤ 145 (strides exempt)
Go/No-Go: NO RHR DATA — use feel

Week to date (Mon 09/14 – Tue)

SPORT	BANKED	TARGET	%	SESSIONS
Run	0.0 mi	14.0 mi	0%	—
Bike	0.0 mi	26.0 mi	0%	—
Swim	700 m	1,200 m	58%	Tue 700

Nutrition — Sep 15 (1542 kcal · P 73 g · C 222 g · F 45 g)

TIME	FOOD	QTY	KCAL	P	C	F
7:00 AM	black coffee	2.00	0	0	0	0
12:00 PM	chicken breast chunks	8.00	427	43	24	16
12:00 PM	brown rice	0.50	320	8	68	3
1:30 PM	classic white bread	2.00	140	4	28	2
1:30 PM	grape jelly	2.00	100	0	26	0
1:30 PM	creamy peanut butter	2.00	190	7	8	16
1:30 PM	banana	1.00	105	1	27	0
1:30 PM	pbbdc clif bar	1.00	260	10	41	8
TOTAL			1542	73	222	45

Flags & Observations

Protein 73 g vs 135 g target (−62 g) — the program's biggest gap.
Energy balance ≈ -826 kcal (1542 in vs ~2368 est. burn — estimate, not gospel).
No stretching logged after training (plan: 10 min after sessions).