◂ ALL REPORTS THE ROAD TO 70.3

DAILY BRIEF — THURSDAY, SEPTEMBER 17, 2026

PRINTED FRI 2026-09-18 · 70.3 RACE 2027-05-23 · T-MINUS 247 DAYS · BASE-1 · WK 7

WAKE RHR	SLEEP	BATTERY	DAY HR	STRESS	STEPS	KCAL IN/OUT
— 7d 59 · 30d 60	— 7d avg 7:53	15–67 24h range	79 58–144 bpm	31 /100	3,432 109 int. min	1034 / 2713 Δ -1680

Training — Sep 17 (planned: Bike 16 mi easy, outdoors if weather allows · squats · cap avg HR ≤ 140)

START	SPORT	DIST	TIME	PACE	AVG/MAX HR	DETAIL
08:33	BIKE	16.0 mi	1:02:29	3:54/mi	133 / 149	Z1 35′ · Z2 16′ · 506 kcal

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

Sleep — night of Sep 17 → Sep 18

STAGE	TIME	SHARE
No sleep data.

Today: Fri Sep 18

Swim 600 m — repeat Tuesday's longest unbroken distance ×2, then 50s
Effort cap: no cap
Go/No-Go: NO RHR DATA — use feel

Week to date (Mon 09/14 – Thu)

SPORT	DONE	TARGET	%	SESSIONS
Run	5.0 mi	14.0 mi	36%	Wed 5.0
Bike	16.0 mi	26.0 mi	62%	Thu 16.0
Swim	700 m	1,200 m	58%	Tue 700

Nutrition — Sep 17 (1034 kcal · P 77 g · C 117 g · F 33 g)

TIME	FOOD	QTY	KCAL	P	C	F
7:45 AM	oatmeal	0.50	—	—	—	—
7:45 AM	white milk	1.00	120	8	12	5
7:45 AM	black coffee	1.00	0	0	0	0
7:45 AM	strawberries	0.25	14	0	2	0
7:45 AM	protein powder	1.00	—	—	—	—
11:00 AM	classic white bread	2.00	140	4	28	2
11:00 AM	grape jelly	2.00	100	0	26	0
11:00 AM	creamy peanut butter	2.00	190	7	8	16
11:00 AM	pbbdc clif bar	1.00	260	10	41	8
1:30 PM	tuna	1.00	210	48	0	2
1:30 PM			—	—	—	—
TOTAL			1034	77	117	33

Flags & Observations

Protein 77 g vs 135 g target (−58 g) — the program's biggest gap.
Energy balance ≈ -1680 kcal (1034 in vs ~2713 est. burn — estimate, not gospel).
Bike avg HR 133 vs cap 140 — within cap ✓
No stretching logged after training (plan: 10 min after sessions).