jbot // WEEKLY
Training Readout
Aug 18 – Aug 24, 2026
Your week at a glance.
10K BUILD · WK 8 / 12MOONLIGHT RUN 10K · ~5 WKS · no plan linked yet
12m
Aerobic Z2–3
0.22
Load ratio
6.8h
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 25 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
Data gap
Watch reported on 2 of 7 days → load ratio 0.22 is understated · food logged in full 0 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 — 3 min above Z2 out of 97 training minutes (12% at Z2+). Volume without a hard edge maintains fitness; it does not build a 10k.
- HRV is no lower after hard days — 28 vs 25 ms (n=4/10). He is absorbing the current intensity.
- Longest run this week was 20 min against 74 earlier in the block — the long day has come down.
- Check-in is 12 days old — the pain scores below are from then, not this week.
Week over week
- Sleep averaged 6h51/night (up from 4h46).
- Training frequency not comparable — the watch reported on only 2 of 7 days this week.
- 12 aerobic min against a 150 target, down 37 on last week.
- 0 working sets logged, down from 40.
- Food logged on 0 of 7 days, down from 5.
Is it working? ⓘ
HRV · weeklyJun 8 → Aug 17
30.9ms+2.0
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
12/ 150-37
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 · 3m at Z3+ this week
12 / 150
Prescribed sessionsFoot & Hamstring Rehab has run out — nothing scheduled; last done 25 days ago
expired
Set completionmedian of prescribed sets · 2 sessions finished short
100%
Sleep at target7h+ · over the 5 nights a tracker recorded
2 / 5
Proteinno day was logged in full — intake is unmeasured, not low
—
Confidence: watch 2/7 days · sleep 5/7 nights · food logged in full 0/7 days
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 Sleep6h 03m
Training
Running 20m — Z1 8m · Z2 9m · Z3 3m avg 119 bpm
Elliptical 60m — Z1 60m avg 85 bpm
nothing recorded for this day
Training
walk 16m — Z1 16m avg 88 bpm
Sleep & recovery
Oura6h 59m
Sleep & recovery
Oura7h 18m
Sleep & recovery
Oura6h 44m
Sleep & recovery
Oura7h 12m
goal metunder targetunder 6h sleepnothing loggedno data* partial diary — unmeasured, not lowtargets: 7h sleep · 2000 kcal · 150g protein
Training Load ⓘ
41
Acute · 7-day
188
Chronic · 3-wk
0.22
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 ⓘ
Tue7h 12m Oura
Wed6h 44m Oura
Thu7h 18m Oura
Fri6h 59m Oura
Satno data
Sunno data
Mon6h 03m Eight Sleep
| Metric | This week | 3-wk avg |
| Sleep | ||
| Sleep (avg/night) | 6h 51m | 5h 29m |
| CPAP Score (SleepHQ) | — | 94 |
| Recovery | ||
| Heart Rate Variability | — | 26 ms |
| Resting Heart Rate | — | 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