jbot // WEEKLY
Training Readout
Aug 11 – Aug 17, 2026
Your week at a glance.
10K BUILD · WK 7 / 12MOONLIGHT RUN 10K · ~6 WKS · no plan linked yet
40m
Aerobic Z2–3
0.67
Load ratio
4.8h
Sleep avg
180.9lb
Weight
Needs a call
3 open · tell jbot which call and it carries into next week's planProgram expired
No Foot & Hamstring Rehab session in 18 days · nothing scheduled ahead · Left hamstring 2/10
Reprogram the Foot & Hamstring Rehab block?
Send a new blockFold it into the strength daysDischarge, monitor pain only
Recovery suppressed
Sleep 4h 48m/night — under 6h · 1 night below target · aerobic 40 of 150 min
Hold load this week, or push to the 150-min aerobic target?
Hold load — log a recovery weekProceed to the target as plannedKeep the volume, cut the intensity
Data gap
Watch reported on 4 of 7 days → load ratio 0.67 is understated · food logged in full 2 of 7 days (treat the rest as unmeasured, not low)
Trust the "undertraining" read this week?
Ignore the ratio — judge from the session logTrust it as reported
Coach's read
- No quality work this week — 2 min above Z2 out of 251 training minutes (17% at Z2+). Volume without a hard edge maintains fitness; it does not build a 10k.
- HRV is no lower after hard days — 30 vs 26 ms (n=6/15). He is absorbing the current intensity.
- Short nights are not costing him training — 65 min the day after, against 49 after a full night (n=8/4). He trains through it, which is why the load looks fine and the HRV does not.
- 11 consecutive training days in the last fortnight, with 0 full rest days. Adaptation happens on the days off.
Week over week
- Sleep averaged 4h47/night (down from 5h25) — a second straight week under 6h.
- Training frequency not comparable — the watch reported on only 4 of 7 days this week.
- 40 aerobic min against a 150 target, down 118 on last week.
- 40 working sets logged, up from 6.
- Food logged on 4 of 7 days, down from 6.
Is it working? ⓘ
HRV · weeklyJun 1 → Aug 17
30.9ms+2.2
Overnight HRV, averaged by week. Shaded is the middle half of this window — his own normal, not a clinical range. Rising is recovery; drifting to the floor of the band under load is the early warning.
Aerobic min / weekvs 150 target
40/ 150-118
Dashed line is the 150-minute target — reached in 2 of these 12 weeks.
Body composition6 scans · 27 months
134.9lb lean+20.6
lean lbbody fat %
Lean mass against body fat, from the DEXA scans. Both lines matter together: lean climbing while fat holds is the scale going up for the right reason.
Pain vs run volumeworst reported area
2/ 10-1
run minpain /10
Bars are running minutes; the line is the worst pain score you reported. Dots are the weeks you actually checked in — a dashed run between them is a gap, not a reading.
Prescribed → Done ⓘ
Aerobic minutesZ2–3 · 2m at Z3+ this week
40 / 150
Prescribed sessionsFoot & Hamstring Rehab has run out — nothing scheduled; last done 18 days ago
expired
Set completionmedian of prescribed sets · 2 sessions finished short
100%
Sleep at target7h+ · over the 5 nights a tracker recorded
0 / 5
Proteinon the 2 fully-logged days · target 150g
177g avg
Confidence: watch 4/7 days · sleep 5/7 nights · food logged in full 2/7 days · Eight Sleep vs SleepImage disagreed by 2.8h on Wed (Eight Sleep used)
Weekly Check-in · pain 1–10 ⓘ
Left hamstring2
Lower back1
Mood: Good
Other: Sore after a couple of runs.
Travel: —
New / notable: A couple of runs this week - left him more sore than usual. Energy okay.
- 06-18Left hamstring 3 · Lower back 1 Side corrected 2026-08-10: recorded as Right in error; always the left.
- 08-10Left hamstring 2 · Lower back 1 High hamstring feels better; now feel it more in the middle after run & cycle over the weekend. Lower back basically fine.
- 08-12Left hamstring 2 · Lower back 1 About the same as last week. Some general soreness after a couple of runs.
Day by day ⓘ
Z1Z2Z3Z4Z5bar length = training minutes · full width = 120m
nothing recorded for this day
nothing recorded for this day
Sleep & recovery
Eight Sleep4h 52m
Training
Cycling 47m — Z1 46m · Z4 1m avg 100 bpm
Food
Breakfast480 kcal · 33g p
7:55 AMOats Overnight, Cookie Butter 1.00 pouch 290 kcal · 20g p
7:55 AMStarbucks, Caffe Latte with Soymilk, Venti 1.00 venti 190 kcal · 13g p
Sleep & recovery
Eight Sleep4h 37m
Training
Functional Strength 61m — Z1 61m avg 83 bpm
Food
Lunch480 kcal · 33g p
9:57 AMStarbucks, Caffe Latte with Soymilk, Venti 1.00 venti 190 kcal · 13g p
9:58 AMOats Overnight, Cookie Butter 1.00 pouch 290 kcal · 20g p
Sleep & recovery
Eight Sleep4h 25m
SleepImage6h 01m
Training
Running 72m — Z1 33m · Z2 39m · Z3 1m avg 113 bpm
Food
Breakfast190 kcal · 13g p
8:05 AMStarbucks, Caffe Latte with Soymilk, Venti 1.00 venti 190 kcal · 13g p
Lunch1530 kcal · 191g p
1:06 PMCore Power, High Protein Milkshake, Vanilla 1.00 Bottle 230 kcal · 42g p
1:06 PMCosmic Crisp, Premium Apples 100.00 g 71 kcal
6:39 PMCreami 1.00 full recipe 474 kcal · 71g p
Chipotle, Chicken 226.00 g 376 kcal · 64g p
Chipotle, Brown Rice 113.00 g 200 kcal · 4g p
Chipotle, Black Beans 113.00 g 129 kcal · 8g p
Chipotle, Fajita Vegetables 71.00 g 20 kcal · 1g p
Pico de Gallo, Fresh Red Salsa 113.00 g 20 kcal · 1g p
Chipotle, Romaine Lettuce 56.00 g 10 kcal
Sleep & recovery
Eight Sleep3h 31m
SleepImage0h 41m
Training
Functional Strength 55m — Z1 54m · Z2 1m avg 96 bpm
Elliptical 16m — Z1 16m avg 95 bpm
Bodyweight Squat 30, 30, 30
Overhead Ball Slam 15×8, 15×8, 15×8
Turkish Get Up 3×40
Tire Hops 15, 15
Half Kneeling Chop 15×33, 15×33
Side Plank ?, ?
Reverse Slide Lunges 15, 15, 15
Calf Raises 15, 15, 15
Plyo Pushups 15, 15, 15
Closed Grip 2-Arm Pulldown 15×100, 15×120, 15×140
Dumbbell Bench 1-Arm 15×45, 15×50, 15×50
Single-Leg Step-Down (heel tap, from bench) 15, 15, 15
Landmine Press 15×22, 15×22, 15×22
2 Leg Hamstring Curl (ball) ?, ?, ?
2-Arm Farmer Carry (40 yd, per hand) ?×71, ?×71, ?×71
Food
Lunch755 kcal · 78g p
Chipotle, Chicken 226.00 g 376 kcal · 64g p
Chipotle, Brown Rice 113.00 g 200 kcal · 4g p
Chipotle, Black Beans 113.00 g 129 kcal · 8g p
Chipotle, Fajita Vegetables 71.00 g 20 kcal · 1g p
Pico de Gallo, Fresh Red Salsa 113.00 g 20 kcal · 1g p
Chipotle, Romaine Lettuce 56.00 g 10 kcal
Not assigned to a meal1010 kcal · 76g p
12:05 PMAloha, Protein Bar, Cookies & Creme 1.00 bar 240 kcal · 14g p
7:32 AMOats Overnight, Overnight Oats, Homestyle Waffles 1.00 pouch 290 kcal · 20g p
7:32 AMStarbucks, Caffe Latte with Soymilk, Venti 1.00 venti 190 kcal · 13g p
7:34 PMOikos Pro, 20g Protein Yogurt, Vanilla 1.00 container 130 kcal · 20g p
7:34 PMChobani, Flip Low-Fat Greek Yogurt, Key Lime Crumble, 160 Cal 1.00 container 160 kcal · 9g p
Sleep & recovery
Eight Sleep6h 35m
SleepImage6h 39m
overnightHRV 54 ms · resting HR 57
goal metunder targetunder 6h sleepnothing loggedno data* partial diary — unmeasured, not lowtargets: 7h sleep · 2000 kcal · 150g protein
Training Load ⓘ
161
Acute · 7-day
241
Chronic · 3-wk
0.67
Low (<0.8)Optimal (0.8–1.3)Caution (1.3–1.5)High (>1.5)
Undertraining — room to build
Acute:chronic ratio — keep it in the green band to build safely.
Sleep & Recovery ⓘ
Tue6h 35m Eight Sleep
- Eight Sleep6h 35m
- SleepImage6h 39m
Wed3h 31m Eight Sleep
- Eight Sleep3h 31m
- SleepImage0h 41m
Thu4h 25m Eight Sleep
- Eight Sleep4h 25m
- SleepImage6h 01m
Fri4h 37m Eight Sleep
Sat4h 52m Eight Sleep
Sunno data
Monno data
| Metric | This week | 3-wk avg |
| Sleep | ||
| Sleep (avg/night) | 4h 48m | 5h 25m |
| CPAP Score (SleepHQ) | 87 | 95 |
| Recovery | ||
| Heart Rate Variability | 31 ms | 26 ms |
| Resting Heart Rate | 57 bpm | 59 bpm |
Sparked Interest ⓘ
How to train not just for strength but for dynamic capacity - being better in unpredictable, athletic situations like running.
Action Items · shared with coach ⓘ
| Build a travel fitness routine for the Aug 14-23 road trip | John | open |
| Ask Snyder how to train dynamic/athletic capacity, not just strength | John | open |
jbot // WEEKLY · auto from health.db + calendar · italic = Wed check-in (jbot fills via WhatsApp) · hover any ⓘ for what it means