jbot // WEEKLY
Training Readout
Aug 8 – Aug 14, 2026
Your week at a glance.
10K BUILD · WK 6 / 12MOONLIGHT RUN 10K · ~7 WKS · no plan linked yet
140m
Aerobic Z2–3
1.06
Load ratio
5.3h
Sleep avg
180.9lb
Weight
Needs a call
2 open · tell jbot which call and it carries into next week's planProgram expired
No Foot & Hamstring Rehab session in 15 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 5h 17m/night — under 6h · 2 nights below target · HRV 26 ms, down 11% on the 7-day mean · aerobic 140 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
Coach's read
- 27 min at Z3+ across 2 sessions, 44% of training minutes at Z2 or above. Two quality touches in a week is the shape you want in a build.
- HRV is no lower after hard days — 30 vs 26 ms (n=6/18). He is absorbing the current intensity.
- Short nights are not costing him training — 66 min the day after, against 49 after a full night (n=10/4). He trains through it, which is why the load looks fine and the HRV does not.
- 13 consecutive training days in the last fortnight, with 0 full rest days. Adaptation happens on the days off.
- Longest run of the week: 74 min. No earlier long run in the window to compare against.
Week over week
- Sleep averaged 5h17/night (down from 5h36) — a second straight week under 6h.
- Trained 6 of 7 days, down from 7.
- 140 aerobic min against a 150 target, up 19 on last week.
- 46 working sets logged — first week with set-level data.
- Food logged on 5 of 7 days, down from 6.
Is it working? ⓘ
HRV · weeklyMay 29 → Aug 14
26.3ms-4.2
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
140/ 150+19
Dashed line is the 150-minute target — reached in 1 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 · 27m at Z3+ this week
140 / 150
Prescribed sessionsFoot & Hamstring Rehab has run out — nothing scheduled; last done 15 days ago
expired
Set completionmedian of prescribed sets · 2 sessions finished short
100%
Sleep at target7h+ · over the 7 nights a tracker recorded
0 / 7
Proteinon the 3 fully-logged days · target 150g
157g avg
Confidence: watch 6/7 days · sleep 7/7 nights · food logged in full 3/7 days · Eight Sleep vs SleepImage disagreed by 5.5h on Mon (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
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
Training
Running 72m — Z1 32m · 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
Training
Cycling 46m — Z1 10m · Z2 23m · Z3 9m · Z4 3m · Z5 1m avg 132 bpm
Tall Kneeling Single-Arm Lat Pulldown 12×40, 12×40, 12×45, 12×45, 13×45, 12×45 e1RM 65
Food
Lunch569 kcal · 37g p
Mendocino Farms, Chicken, Salad Add On 99.00 g 109 kcal · 20g p
Mendocino Farms, Citrus Vinaigrette 56.00 g 123 kcal
Goat Cheese, Soft 45.00 g 119 kcal · 8g p
Almonds, Honey Roasted 25.00 g 149 kcal · 5g p
Peach, Fresh 90.00 g 35 kcal · 1g p
Lettuce, Mixed Greens 120.00 g 20 kcal · 2g p
Kale, Raw 40.00 g 14 kcal · 1g p
Not assigned to a meal1103 kcal · 82g p
4:02 PMPecans, Raw 0.25 cup, chopped 191 kcal · 3g p
4:31 PMCore Power, High Protein Milkshake, Vanilla 1.00 Bottle 230 kcal · 42g p
5:35 PMPop Corners, Popped Corn Chips, Sea Salt 50.00 g 212 kcal · 4g p
7:18 AMStarbucks, Caffe Latte with Soymilk, Venti 1.00 venti 190 kcal · 13g p
7:19 AMKodiak, Overnight Oats, Maple Pecan 1.00 pouch 280 kcal · 20g p
Sleep & recovery
Eight Sleep6h 53m
SleepImage1h 21m
overnightHRV 67 ms · resting HR 58
Training
Cycling 64m — Z1 30m · Z2 34m
Food
Not assigned to a meal480 kcal · 28g p
8:21 AMStarbucks, Caffe Latte with Soymilk, Venti 1.00 venti 190 kcal · 13g p
8:22 AMMush, Overnight Oats, Chocolate Peanut Butter 1.00 container 290 kcal · 15g p
Sleep & recovery
Eight Sleep5h 17m
SleepImage6h 07m
overnightHRV 38 ms · resting HR 64
Training
Running 74m — Z1 41m · Z2 20m · Z3 13m avg 112 bpm
Sleep & recovery
Oura5h 44m
Eight Sleep2h 28m
SleepImage4h 37m
overnightHRV 33 ms · resting HR 60
goal metunder targetunder 6h sleepnothing loggedno data* partial diary — unmeasured, not lowtargets: 7h sleep · 2000 kcal · 150g protein
Training Load ⓘ
287
Acute · 7-day
272
Chronic · 3-wk
1.06
Low (<0.8)Optimal (0.8–1.3)Caution (1.3–1.5)High (>1.5)
Sweet spot — balanced
Acute:chronic ratio — keep it in the green band to build safely.
Sleep & Recovery ⓘ
Sat5h 44m Oura
- Oura5h 44m
- Eight Sleep2h 28m
- SleepImage4h 37m
Sun5h 17m Eight Sleep
- Eight Sleep5h 17m
- SleepImage6h 07m
Mon6h 53m Eight Sleep
- Eight Sleep6h 53m
- SleepImage1h 21m
Tue6h 35m Eight Sleep
- Eight Sleep6h 35m
- SleepImage6h 39m
Wed3h 31m Eight Sleep
- Eight Sleep3h 31m
- SleepImage0h 41m
Thu4h 25m Eight Sleep
Fri4h 37m Eight Sleep
| Metric | This week | 3-wk avg |
| Sleep | ||
| Sleep (avg/night) | 5h 17m | 5h 46m |
| CPAP Score (SleepHQ) | 92 | 95 |
| Recovery | ||
| Heart Rate Variability | 26 ms | 28 ms |
| Resting Heart Rate | 60 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