Logs

Workout - Monday, Mar 9, 2026 (W11, Day 1 - RESCHEDULED) 🏃 Run (COMPLETED ✅) Protocol: W11 Monday Easy Run (swapped from Wednesday) Actual Workout: Distance: 4 miles Duration: 55:04 (55 min 4 sec) Avg Pace: 13:46/mile Avg Heart Rate: 133 bpm Target HR: <150 (Z1-Z2 easy, 80% intensity) Execution: ✅ No running shoes (intentional) ✅ Zone 2 focus — kept HR in easy aerobic zone ✅ 80/20 discipline — stayed easy, no tempo work ✅ Form-focused, conversational pace maintained Analysis: ✅ Perfect easy day execution — 133 HR avg is solidly in Z1-Z2 aerobic zone ✅ Pace disciplined — 13:46/mile is sustainable conversational pace ✅ 80/20 alignment — this is exactly the kind of easy work needed ✅ Barefoot/minimal shoes — good for proprioception and calf strength ...

Daily Metrics - Wednesday, Mar 4, 2026 Metric Value Notes Weight 256.2 lbs Weighed this morning Sleep (last night) — Not logged yet Mood AM — Not logged yet Mood PM — Not logged yet Energy Good Recovering well from Tuesday fatigue Workout - Wednesday, Mar 4, 2026 💪 Strength A (COMPLETED ✅) Protocol: W10 Strength A - Upper Body (Rescheduled from Tuesday) Exercise Weight Set 1 Set 2 Set 3 Notes Incline Bench Press 135 lbs 10 reps 10 reps 6 reps ⬆️ UP from 120 lbs Cable Seated Row 160 lbs 12 reps 11 reps 6 reps ⬆️ UP from 145 lbs; grip limiting Assisted Chin-ups Black band (med-heavy) 3 reps 3 reps 3 reps Changed from 70 lbs assist Dumbbell Lying Tricep Extension 25 lbs 14 reps 12 reps 7 reps ⬆️ UP from 20 lbs Total Duration: ~40 min | Status: ✅ Solid progression ...

Workout - Tuesday, Mar 3, 2026 🚴 Bike (COMPLETED ✅) Protocol: W10 Tuesday Hard Bike (80/20 Base Building) Actual Workout: Total Distance: 6.43 miles Duration: 29 minutes Avg RPM: 87 Avg Heart Rate: 121 bpm Intensity Breakdown: High Intensity (4 intervals): 100 RPM, Resistance 10, 3% incline HR peaked at 161 (high for bike) Didn’t exceed 145 until intervals 3-4 Recovery Intervals: 80-85 RPM, Resistance 4, no incline HR dropped to mid-90s Feedback: ...

Workout Log - Monday, Mar 2, 2026 Swim (COMPLETED ✅) Protocol: W10 Monday Easy Swim (80/20 Base Building) Sessions: 500m in 12:26 (2:29/100m pace) 200m in 5:02 (2:31/100m pace) 300m in 6:54 (2:18/100m pace) Total Distance: 1000m Avg SWOLF: 49 Avg Heart Rate: 122 bpm Duration: ~25 min Analysis ✅ Hit full 1000m target with broken intervals (exactly what protocol called for) ✅ SWOLF 49 is solid — efficient stroke (lower = better) ✅ HR 122 avg is good for easy swim — well within Z1-Z2 aerobic zone (<75% max HR) ✅ Consistent pace across intervals (2:18-2:31/100m) — form held up ...

Today’s Todos Merge 3 open PRs for Superior coding reviews Diagram out the chat bot architecture Finish wiring staging environment Recurring Goals 500 words writing 1 Substack interaction Daily Habits 3 min meditation 10 min yoga Quick Log Weight:: Sleep:: 4.63 Sleep_Quality:: 58 Mood_AM:: 2 Mood_PM:: Energy:: Focus:: Training Output Fuel Log Food Cal Protein Carbs Fat English muffin 130 4g 26g 1g 1 egg 70 6g 0g 5g 1/2 sausage patty 100 5g 1g 8g 1 slice deli mozzarella 70 5g 1g 5g 1/2 bag Cheez-Its (snack bag) 120 2g 15g 5g 1 large Honeycrisp apple 120 0g 32g 0g 3 clementines 105 2g 26g 0g 1.5 oz cheddar cheese 170 10g 1g 14g 7 slices Wegmans deli turkey 140 28g 2g 1g 10g kewpie mayo 67 0g 0g 7g 1 tomato 25 1g 5g 0g 2 sl Pepperidge Farm whole wheat 220 8g 40g 4g 1 cup Wegmans cereal 140 2g 32g 1g 1/3 cup Kirkland granola 140 3g 18g 6g 1 cup almond milk 30 1g 1g 3g 1/2 large chicken breast 200 37g 0g 4g 2 cups cooked broccoli 110 7g 22g 1g 2 tbsp olive oil 240 0g 0g 28g 1 pack Shin Ramen 510 10g 80g 16g 1 cup ground turkey w/ veggies 250 28g 8g 12g Kirkland chicken & cheese bar 190 21g 15g 5g TOTALS 3147 180g 325g 126g calories_so_far:: 3147 protein_so_far:: 180 carbs_so_far:: 325 fat_so_far:: 126 fiber_so_far:: ...

Planned Workout Swim — 400-800m freestyle (scale to energy) Today’s Todos Write blog post (1hr) — scheduled for Friday Break down eval system problem — done = automatically record PR data for A/B testing Research share allocation (30 min — notes only) Swim workout 3 min meditation Punted with Hard Deadlines System diagram — Wednesday 2/25 Project tracker RFC/design doc — Thursday 2/26 Recurring Goals 500 words writing 1 Substack interaction Daily Habits 3 min meditation 10 min yoga Quick Log Weight:: 258.2 Sleep:: 5.03 Sleep_Quality:: 60 Mood_AM:: 6 Mood_PM:: 7 Energy:: 3 Focus:: 3 ...

Planned Workout 30 min light swim or walk + stretching Daily Briefing Today’s Focus: Prioritize active recovery and stretching to alleviate muscle soreness and improve flexibility. Alerts: Sleep debt accumulating: 5.0hr avg over 1 days (target: 7+) Missed 4 workouts in last 5 days Todo completion below 50% for 3+ days - consider reducing load Tips: Given your current sleep debt (5.0hr avg) and low mood (4.0/10), focus on gentle, low-intensity activities to promote recovery. Incorporate dynamic stretches and foam rolling to target the IT bands, hip flexors, and lower back. Today’s Todos Cancel Run Comfy membership Finish merging 5 metric PRs (critical path for prod launch) CloudWatch failure metrics Google login integration (staging) Create system diagram for full app Daily Habits Build and share one AI automation 10 min yoga Quick Log Weight:: Sleep:: Sleep_Quality:: Mood_AM:: Mood_PM:: Energy:: Focus:: ...

Planned Workout 30 min bike + 20 min run Daily Briefing Today’s Focus: Prioritize smooth transitions and maintaining a steady pace. Alerts: Sleep debt accumulating: 5.0hr avg over 1 days (target: 7+) Missed 4 workouts in last 5 days Todo completion below 50% for 3+ days - consider reducing load Tips: Given your current sleep debt and low mood, focus on maintaining a moderate effort level rather than pushing to exhaustion. Use this brick workout to practice your transitions and ensure you can move efficiently between the bike and run. Today’s Todos Cancel Run Comfy membership Finish merging 5 metric PRs (critical path for prod launch) CloudWatch failure metrics Google login integration (staging) Create system diagram for full app Daily Habits Build and share one AI automation 10 min yoga Quick Log Weight:: Sleep:: Sleep_Quality:: Mood_AM:: Mood_PM:: Energy:: Focus:: ...

Planned Workout See Strength B workout below Daily Briefing Today’s Focus: Prioritize form and control in each lift to prevent further lower back soreness. Alerts: Sleep debt accumulating: 5.0hr avg over 1 days (target: 7+) Missed 5 workouts in last 5 days Todo completion below 50% for 3+ days - consider reducing load Tips: Given your current sleep debt (5.0hr avg over 1 days), consider reducing the weight by 10-15% to ensure proper form and avoid fatigue. Incorporate more frequent breaks between sets to allow for better recovery and maintain strength. Today’s Todos Cancel Run Comfy membership Finish merging 5 metric PRs (critical path for prod launch) CloudWatch failure metrics Google login integration (staging) Create system diagram for full app Daily Habits Build and share one AI automation 10 min yoga Quick Log Weight:: Sleep:: Sleep_Quality:: Mood_AM:: Mood_PM:: Energy:: Focus:: ...

Today’s Todos Finish merging 5 metric PRs (critical path for prod launch — merged 1 more today) Write and send Brendan’s recommendation letter CloudWatch failure metrics (updated logs today, still not working) Google login integration (staging) Create system diagram for full app Set up project management tracker Cancel Run Comfy membership Follow up with parents on funding + payment plan (waiting for transfer) Legally allocate shares (deferred to Saturday) Daily Habits Post one Substack note Record 5 note ideas (Substack ideas) Write 500 words Read for 30 minutes 10 min yoga Quick Log Weight:: 256 Sleep:: 5 Sleep_Quality:: Mood_AM:: 4 Mood_PM:: Energy:: Focus:: ...