◂ ALL REPORTS THE ROAD TO 70.3

DAILY BRIEF — FRIDAY, SEPTEMBER 18, 2026

PRINTED SAT 2026-09-19 · 70.3 RACE 2027-05-23 · T-MINUS 246 DAYS · BASE-1 · WK 7

WAKE RHR	SLEEP	BATTERY	DAY HR	STRESS	STEPS	KCAL IN/OUT
— 7d 59 · 30d 60	— 7d avg 7:48	16–72 24h range	82 62–169 bpm	36 /100	3,065 127 int. min	412 / 2378 Δ -1966

Training — Sep 18 (planned: Swim 600 m — repeat Tuesday's longest unbroken distance ×2, then 50s · cap no cap)

START	SPORT	DIST	TIME	PACE	AVG/MAX HR	DETAIL
10:56	SWIM	800 m	45:47	3:16/100m	137 / 180	Z1 7′ · Z2 6′ · Z3 10′ · Z4 5′ · 147 kcal

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

Sleep — night of Sep 18 → Sep 19

STAGE	TIME	SHARE
No sleep data.

Today: Sat Sep 19

BRICK: bike 10 mi easy → run 3 mi easy straight off the bike
Effort cap: bike ≤ 140 · run ≤ 145
Go/No-Go: NO RHR DATA — use feel

Week to date (Mon 09/14 – Fri)

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	1,500 m	1,200 m	125%	Tue 700 · Fri 800

Nutrition — Sep 18 (412 kcal · P 14 g · C 54 g · F 17 g)

TIME	FOOD	QTY	KCAL	P	C	F
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	black coffee	1.00	0	0	0	0
1:00 PM	broccoli	0.50	—	—	—	—
1:00 PM	sprite	1.00	—	—	—	—
1:00 PM	cherry coke	1.00	—	—	—	—
1:00 PM	white rice	0.50	102	2	22	0
TOTAL			412	14	54	17

Flags & Observations

Protein 14 g vs 135 g target (−121 g) — the program's biggest gap.
Energy balance ≈ -1966 kcal (412 in vs ~2378 est. burn — estimate, not gospel).
No stretching logged after training (plan: 10 min after sessions).