Daily Brief — Sep 27, 2026

WAKE RHR	SLEEP	BATTERY	DAY HR	STRESS	STEPS	KCAL IN/OUT
64 7d 61 · 30d 60	4:15 7d avg 8:02	5–34 24h range	94 72–170 bpm	51 /100	22,939 317 int. min	0 / 3216

WAKE RHR

SLEEP

BATTERY

DAY HR

STRESS

STEPS

KCAL IN/OUT

64
7d 61 · 30d 60

4:15
7d avg 8:02

5–34
24h range

94
72–170 bpm

51
/100

22,939
317 int. min

0 / 3216

Training — Sep 27 (planned: Long run 9 mi continuous ONLY if Saturday's 3 mi and this morning's first steps were pain-free; otherwise bike 20 mi easy and move the 9 to Tue 9/29. Start before 9 AM, flat, no fast finish · cap avg HR ≤ 145, ceiling 150)

START	SPORT	DIST	TIME	PACE	AVG/MAX HR	DETAIL
13:07	RUN	8.2 mi	2:14:11	16:20/mi	155 / 175	Z1 1′ · Z2 43′ · Z3 71′ · Z4 15′ · cad 146 · 1098 kcal

START

SPORT

DIST

TIME

PACE

AVG/MAX HR

DETAIL

13:07

RUN

8.2 mi

2:14:11

16:20/mi

155 / 175

Z1 1′ · Z2 43′ · Z3 71′ · Z4 15′ · cad 146 · 1098 kcal

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

Sleep — night of Sep 27 → Sep 28

STAGE	TIME	SHARE
DEEP	170 min	67%
LIGHT	85 min	33%
REM	0 min	0%
AWAKE	0 min	0%

Today: Mon Sep 28

Swim ~800 m, ONE cue (eyes on the bottom): 4×25 count · 200 continuous at 58–60 s/length · 4×50 easy, count · easy 25s · pushups · stretch 15 min
Effort cap: no cap · no running
Go/No-Go: AMBER — RHR 64: train, but easy only

Week to date (Mon 09/21 – Sun)

SPORT	DONE	TARGET	%	SESSIONS
Run	8.2 mi	14.0 mi	59%	Sun 8.2
Bike	10.0 mi	15.0 mi	67%	Sat 10.0
Swim	1,500 m	1,700 m	88%	Tue 550 · Thu 950

Nutrition — Sep 27 (0 kcal · P 0 g · C 0 g · F 0 g)

TIME	FOOD	QTY	KCAL	P	C	F
No diet entries logged.

Run avg HR 155 vs cap 145 — OVER CAP by 10 bpm.
No stretching logged after training (plan: 10 min after sessions).
No diet entries logged — totals above are incomplete.
Sleep 4.2 h, under the 8 h target.

DAILY BRIEF — SUNDAY, SEPTEMBER 27, 2026

Training — Sep 27 (planned: Long run 9 mi continuous ONLY if Saturday's 3 mi and this morning's first steps were pain-free; otherwise bike 20 mi easy and move the 9 to Tue 9/29. Start before 9 AM, flat, no fast finish · cap avg HR ≤ 145, ceiling 150)

Sleep — night of Sep 27 → Sep 28

Today: Mon Sep 28

Week to date (Mon 09/21 – Sun)

Nutrition — Sep 27 (0 kcal · P 0 g · C 0 g · F 0 g)

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