◂ ALL REPORTS THE ROAD TO 70.3

DAILY BRIEF — WEDNESDAY, SEPTEMBER 30, 2026

PRINTED THU 2026-10-01 · 70.3 RACE 2027-05-23 · T-MINUS 234 DAYS · BASE-1 · WK 9

WAKE RHR	SLEEP	BATTERY	DAY HR	STRESS	STEPS	KCAL IN/OUT
62 7d 63 · 30d 60	8:05 7d avg 8:23	5–52 24h range	89 65–157 bpm	49 /100	10,056 249 int. min	415 / 2534 Δ -2119

Training — Sep 30 (planned: BRICK: bike 15 mi easy → run 2 mi easy in the OLD shoes, ≤ 5 min transition · no squats · cap bike ≤ 140 · run ≤ 145)

START	SPORT	DIST	TIME	PACE	AVG/MAX HR	DETAIL
11:52	RUN	1.5 mi	24:16	16:32/mi	143 / 161	Z1 3′ · Z2 15′ · Z3 5′ · cad 149 · 191 kcal
12:31	RUN	1.0 mi	17:10	17:02/mi	154 / 164	Z2 3′ · Z3 13′ · cad 150 · 160 kcal

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

Sleep — night of Sep 30 → Oct 01

STAGE	TIME	SHARE
DEEP	33 min	7%
LIGHT	396 min	82%
REM	56 min	12%
AWAKE	0 min	0%

Today: Thu Oct 01

Swim ~900 m before leaving: Monday's set + 4×25 push-off & glide (only if eyes-down held) · pushups · pack
Effort cap: no cap · no running
Go/No-Go: GREEN — RHR 62 ≤ 62: train as planned

Week to date (Mon 09/28 – Wed)

SPORT	DONE	TARGET	%	SESSIONS
Run	2.5 mi	10.0 mi	25%	Wed 1.5 · Wed 1.0
Bike	0.0 mi	15.0 mi	0%	—
Swim	850 m	1,700 m	50%	Mon 850

Nutrition — Sep 30 (415 kcal · P 13 g · C 58 g · F 17 g)

TIME	FOOD	QTY	KCAL	P	C	F
6:15 AM	black coffee	1.00	0	0	0	0
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	banana	1.00	105	1	27	0
TOTAL			415	13	58	17

Flags & Observations

Protein 13 g vs 135 g target (−122 g) — the program's biggest gap.
Energy balance ≈ -2119 kcal (415 in vs ~2534 est. burn — estimate, not gospel).
Run avg HR 143 vs cap 145 — within cap ✓
Run avg HR 154 vs cap 145 — OVER CAP by 9 bpm.
No stretching logged after training (plan: 10 min after sessions).
Sleep 8.1 h ≥ 8 h target ✓