◂ ALL REPORTSTHE ROAD TO 70.3

DAILY BRIEF — TUESDAY, SEPTEMBER 29, 2026

PRINTED WED 2026-09-30  ·  70.3 RACE 2027-05-23  ·  T-MINUS 235 DAYS  ·  BASE-1 · WK 9
WAKE RHRSLEEPBATTERYDAY HRSTRESSSTEPSKCAL IN/OUT
66
7d 62 · 30d 60		 4:14
7d avg 7:52		 13–77
24h range		 80
59–120 bpm		 36
/100		 3,582
12 int. min		 861 / 2308
Δ -1447

Training — Sep 29 (planned: No run (calf/quad soreness from Sunday's 8.2 in new shoes) — upper-body lift + stretch 15 min; do not make up the miles · cap no leg work)

STARTSPORTDISTTIMEPACEAVG/MAX HRDETAIL
No activities recorded.
Calisthenics: pushups 0 · squats 0  ·  Stretching: 0 min

Sleep — night of Sep 29 → Sep 30

STAGETIMESHARE
DEEP209 min82%
LIGHT45 min18%
REM0 min0%
AWAKE0 min0%

Today: Wed Sep 30

BRICK: bike 15 mi easy → run 2 mi easy in the OLD shoes, ≤ 5 min transition · no squats
Effort cap: bike ≤ 140 · run ≤ 145
Go/No-Go: AMBER — RHR 66: train, but easy only

Week to date (Mon 09/28 – Tue)

SPORTDONETARGET%SESSIONS
Run0.0 mi10.0 mi0%—
Bike0.0 mi15.0 mi0%—
Swim850 m1,700 m50%Mon 850

Nutrition — Sep 29 (861 kcal · P 41 g · C 101 g · F 36 g)

TIMEFOODQTYKCALPCF
10:00 AMeggs2.0014012010
10:00 AMegg whites0.50661300
10:00 AMblack coffee2.000000
10:00 AMclassic white bread2.001404282
1:00 PMclassic white bread2.001404282
1:00 PMgrape jelly1.50750200
1:00 PMcreamy peanut butter1.501425612
1:00 PMhershey milk chocolate bar0.7515822010
TOTAL8614110136

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