◂ ALL REPORTS THE ROAD TO 70.3

DAILY BRIEF — WEDNESDAY, SEPTEMBER 16, 2026

PRINTED THU 2026-09-17 · 70.3 RACE 2027-05-23 · T-MINUS 248 DAYS · BASE-1 · WK 7

WAKE RHR	SLEEP	BATTERY	DAY HR	STRESS	STEPS	KCAL IN/OUT
62 7d 59 · 30d 60	2:49 7d avg 7:24	11–76 24h range	82 57–174 bpm	36 /100	15,024 124 int. min	1178 / 2704 Δ -1526

Training — Sep 16 (planned: Run 4 mi easy + 4×20 s strides · cap avg HR ≤ 145 (strides exempt))

START	SPORT	DIST	TIME	PACE	AVG/MAX HR	DETAIL
11:12	RUN	5.0 mi	1:23:52	16:45/mi	145 / 164	Z1 5′ · Z2 55′ · Z3 21′ · cad 147 · 633 kcal

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

Sleep — night of Sep 16 → Sep 17

STAGE	TIME	SHARE
DEEP	127 min	75%
LIGHT	42 min	25%
REM	0 min	0%
AWAKE	0 min	0%

Today: Thu Sep 17

Bike 16 mi easy, outdoors if weather allows · squats
Effort cap: avg HR ≤ 140
Go/No-Go: GREEN — RHR 62 ≤ 62: train as planned

Week to date (Mon 09/14 – Wed)

SPORT	BANKED	TARGET	%	SESSIONS
Run	5.0 mi	14.0 mi	36%	Wed 5.0
Bike	0.0 mi	26.0 mi	0%	—
Swim	700 m	1,200 m	58%	Tue 700

Nutrition — Sep 16 (1178 kcal · P 81 g · C 95 g · F 52 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	2.00	0	0	0	0
8:30 AM	syrup	2.00	50	0	13	0
8:30 AM	baby spring salad mix	1.00	20	0	1	1
8:30 AM	eggo waffles	2.00	180	4	33	6
1:00 PM	deli burger bun	2.00	260	8	48	5
1:00 PM	ground beef	6.00	462	44	0	30
TOTAL			1178	81	95	52

Flags & Observations

Protein 81 g vs 135 g target (−54 g) — the program's biggest gap.
Energy balance ≈ -1526 kcal (1178 in vs ~2704 est. burn — estimate, not gospel).
Run avg HR 145 vs cap 145 — within cap ✓
No stretching logged after training (plan: 10 min after sessions).
Sleep 2.8 h, under the 8 h target.