Daily Brief — Sep 25, 2026

WAKE RHR	SLEEP	BATTERY	DAY HR	STRESS	STEPS	KCAL IN/OUT
— 7d 60 · 30d 60	— 7d avg 8:42	—–— 24h range	— —–— bpm	— /100	— — int. min	1426 / 2308 Δ -882

START	SPORT	DIST	TIME	PACE	AVG/MAX HR	DETAIL
No activities recorded.

Sleep — night of Sep 25 → Sep 26

STAGE	TIME	SHARE
No sleep data.

Today: Sat Sep 26

HEEL TEST BRICK: bike 10 mi easy → run 3 mi easy, flat, ≤ 5 min transition. Run ONLY if the heel is pain-free on first steps this morning; stop at any pain above 3/10 or a changed stride
Effort cap: bike ≤ 140 · run ≤ 145
Go/No-Go: NO RHR DATA — use feel

Week to date (Mon 09/21 – Fri)

SPORT	DONE	TARGET	%	SESSIONS
Run	0.0 mi	16.0 mi	0%	—
Bike	0.0 mi	22.0 mi	0%	—
Swim	1,500 m	1,400 m	107%	Tue 550 · Thu 950

Nutrition — Sep 25 (1426 kcal · P 62 g · C 164 g · F 62 g)

TIME	FOOD	QTY	KCAL	P	C	F
8:00 AM	black coffee	1.00	0	0	0	0
11:00 AM	plain bagel	0.50	120	4	24	1
11:00 AM	creamy peanut butter	2.00	190	7	8	16
11:00 AM	egg whites	0.50	66	13	0	0
11:00 AM	eggs	2.00	140	12	0	10
11:00 AM	black coffee	2.00	0	0	0	0
11:00 AM	baby spring salad mix	1.00	20	0	1	1
12:00 PM	pbbdc clif bar	1.00	260	10	41	8
2:30 PM	classic white bread	2.00	140	4	28	2
2:30 PM	grape jelly	2.00	100	0	26	0
2:30 PM	creamy peanut butter	2.00	190	7	8	16
2:30 PM	nv granola bar	1.00	200	4	28	8
TOTAL			1426	62	164	62

DAILY BRIEF — FRIDAY, SEPTEMBER 25, 2026

Training — Sep 25 (planned: Bike 12 mi easy (swapped from Thu) · squats only if heel is pain-free walking · stretch calves 2× today · cap avg HR ≤ 140 · no running)

Sleep — night of Sep 25 → Sep 26

Today: Sat Sep 26

Week to date (Mon 09/21 – Fri)

Nutrition — Sep 25 (1426 kcal · P 62 g · C 164 g · F 62 g)

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