Daily Brief — Sep 22, 2026

WAKE RHR	SLEEP	BATTERY	DAY HR	STRESS	STEPS	KCAL IN/OUT
— 7d 61 · 30d 60	— 7d avg 8:15	37–100 24h range	75 54–146 bpm	25 /100	3,714 83 int. min	1218 / 2384 Δ -1166

WAKE RHR

SLEEP

BATTERY

DAY HR

STRESS

STEPS

KCAL IN/OUT

—
7d 61 · 30d 60

—
7d avg 8:15

37–100
24h range

75
54–146 bpm

25
/100

3,714
83 int. min

1218 / 2384
Δ -1166

Training — Sep 22 (planned: Swim ~750 m efficiency: 4×25 count · 4×25 superman glide · 4×25 side-kick · 4×50 pull buoy · 150 continuous w/ push-off · 4×25 golf · pushups · cap no cap)

START	SPORT	DIST	TIME	PACE	AVG/MAX HR	DETAIL
10:47	SWIM	550 m	34:32	2:38/100m	123 / 163	Z1 8′ · Z2 5′ · Z3 1′ · 125 kcal

START

SPORT

DIST

TIME

PACE

AVG/MAX HR

DETAIL

10:47

SWIM

550 m

34:32

2:38/100m

123 / 163

Z1 8′ · Z2 5′ · Z3 1′ · 125 kcal

Calisthenics: pushups 0 · squats 0 · Stretching: 6 min

Sleep — night of Sep 22 → Sep 23

STAGE	TIME	SHARE
No sleep data.

Today: Wed Sep 23

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

Week to date (Mon 09/21 – Tue)

SPORT	DONE	TARGET	%	SESSIONS
Run	0.0 mi	16.0 mi	0%	—
Bike	0.0 mi	22.0 mi	0%	—
Swim	550 m	1,400 m	39%	Tue 550

Nutrition — Sep 22 (1218 kcal · P 49 g · C 216 g · F 22 g)

TIME	FOOD	QTY	KCAL	P	C	F
12:00 PM	chicken breast chunks	4.00	213	21	12	8
12:00 PM	brown rice	1.00	640	16	136	6
12:00 PM	banana	1.00	105	1	27	0
12:00 PM	pbbdc clif bar	1.00	260	10	41	8
TOTAL			1218	49	216	22

Protein 49 g vs 135 g target (−86 g) — the program's biggest gap.
Energy balance ≈ -1166 kcal (1218 in vs ~2384 est. burn — estimate, not gospel).

DAILY BRIEF — TUESDAY, SEPTEMBER 22, 2026

Training — Sep 22 (planned: Swim ~750 m efficiency: 4×25 count · 4×25 superman glide · 4×25 side-kick · 4×50 pull buoy · 150 continuous w/ push-off · 4×25 golf · pushups · cap no cap)

Sleep — night of Sep 22 → Sep 23

Today: Wed Sep 23

Week to date (Mon 09/21 – Tue)

Nutrition — Sep 22 (1218 kcal · P 49 g · C 216 g · F 22 g)

Flags & Observations