jbot // WEEKLY
Training Readout
Aug 21 – Aug 27, 2026
Your week at a glance.
10K BUILD · WK 8 / 12MOONLIGHT RUN 10K · ~5 WKS · no plan linked yet
PAINLeft hamstring 2Lower back 1About the same as last week. Held up through the Aug 14-23 road trip, though he did not exercise them much. A little sore from the Aug 26 run but overall good.
51m
Aerobic Z2–3
3w avg 90m
0.63
Load ratio
3w avg 1.25
5.8h
Sleep avg
178.1lb
Weight
Open questions for John S
4 to settle in personHeader: what does "12m / 95m" mean?
Read it as 12-month and 95th-percentile, or 12-month and 90-day, or something else? Each builds a different chart, and the three-week line underneath each metric is already in as of today — so this is specifically about what the longer context band should be.
Sleep: the three sources are not on the same scale — how should gaps be filled?
The hierarchy (Sleep Study → Oura → 8Sleep) is right for choosing a night’s value, but filling gaps by falling down it makes the series jump when the source changes. Measured on 2026-08-26: on the same nights Oura HRV reads ~19 and 8Sleep ~20 while the Apple Watch reads ~40. A trend line across a source change would be an artifact, not physiology. Options: normalise per source, or mark the source on each night and never interpolate across a switch. Note the Watch feed has been dark since 2026-08-11, so today the choice is Oura vs 8Sleep.
Bridge: adherence is already wired — what is still missing is sets/reps/load.
The deck offers to "load up the Bridge API so all data is synced". The adherence layer shipped 2026-08-09 and this page already reads Bridge assignments (program, phase, completion lag). What it cannot get is per-set detail — that needs a capture from the phone. So the useful ask is narrower than the slide suggests, and worth confirming before anyone builds the same thing twice.
Admin: where do cancellations and Ben’s workouts come from?
The review lists Travel, Bridge workouts, Injury modifications, Cancellations and Ben’s workouts as what Admin must cover. Travel, injury notes and Bridge are wired. Cancellations and Ben’s programs have no field feeding them — they would need either a check-in question or a Bridge/calendar source. The section says so on the page rather than leaving a silent gap.
Needs a call
3 open · tell jbot which call and it carries into next week's planProgram expired
No Foot & Hamstring Rehab session in 28 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 48m/night — under 6h · 2 nights below target · aerobic 51 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 0.63 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
- 15 min at Z3+ across 1 session, 34% of training minutes at Z2 or above. One quality touch — a build usually wants two.
- HRV is no lower after hard days — 30 vs 24 ms (n=3/8). He is absorbing the current intensity.
- Longest run this week was 51 min against 74 earlier in the block — the long day has come down.
Week over week
- Sleep averaged 6h56/night (up from 5h43).
- Training frequency not comparable — the watch reported on only 4 of 7 days this week and 3 of 7 last week.
- 51 aerobic min against a 150 target, up 42 on last week.
- Food logged on 1 of 7 days, down from 2.
Is it working? ⓘ
HRV · weeklyJun 11 → Aug 13
25.8ms-4.3
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
51/ 150+42
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 · 15m at Z3+ this week
51 / 150
Prescribed sessionsFoot & Hamstring Rehab has run out — nothing scheduled; last done 28 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 4/7 days · sleep 5/7 nights · food logged in full 0/7 days · Eight Sleep vs SleepImage disagreed by 6.2h on Tue (Eight Sleep used)
Admin · what we need to cover ⓘ
Left hamstring2
Lower back1
Mood: Good energy, feeling good overall.
Other: Some soreness from yesterdays run. Nothing else bothering him.
Travel: —
New / notable: Aug 25: 30 min elliptical plus 60 min strength session with Ben. Aug 26: 51 min run at avg HR 124, solidly Z2 - the one that left him sore. Aug 23: 60 min elliptical plus 20 min run. Week 3 of the 12-week base block (base phase runs through week 5); target race is the Moonlight Run 10k at the end of September.
- 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.
- 08-27Left hamstring 2 · Lower back 1 About the same as last week. Held up through the Aug 14-23 road trip, though he did not exercise them much. A little sore from the Aug 26 run but overall good.
Action items shared with coach; you update status with jbot
| Build a travel fitness routine for the Aug 14-23 road trip | John | done |
| Ask Snyder how to train dynamic/athletic capacity, not just strength | John | open |
| Swap the Reading/Watching items: Royal Assassin out, Ode to the Half Broken in; The Score out, the TV show Lanterns in | jbot | open |
Cancellations and Ben's workouts aren't wired to a source yet — raise verbally.
Day by day ⓘ
Z1Z2Z3Z4Z5bar length = training minutes · full width = 120m
Sleep & recovery
Eight Sleep7h 18m
Training
Running 51m — Z1 13m · Z2 26m · Z3 12m avg 124 bpm
Sleep & recovery
Eight Sleep7h 29m
Sleep & recovery
Eight Sleep6h 54m
SleepImage0h 41m
Food
Not assigned to a meal480 kcal · 28g p
7:42 AMStarbucks, Caffe Latte with Soymilk, Venti 1.00 venti 190 kcal · 13g p
7:43 AMMush, Overnight Oats, Chocolate Peanut Butter 1.00 container 290 kcal · 15g p
Sleep & recovery
Oura0h 19m
Eight Sleep6h 03m
SleepImage1h 59m
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
goal metunder targetunder 6h sleepnothing loggedno data* partial diary — unmeasured, not lowtargets: 7h sleep · 2000 kcal · 150g protein
Training Load ⓘ
116
Acute · 7-day
184
Chronic · 3-wk
0.63
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 ⓘ
Fri6h 59m Oura
Satno data
Sunno data
Mon0h 19m Oura
- Oura0h 19m
- Eight Sleep6h 03m
- SleepImage1h 59m
Tue6h 54m Eight Sleep
- Eight Sleep6h 54m
- SleepImage0h 41m
Wed7h 29m Eight Sleep
Thu7h 18m Eight Sleep
| Metric | This week | 3-wk avg |
| Sleep | ||
| Sleep (avg/night) | 5h 47m | 4h 50m |
| CPAP Score (SleepHQ) | 99 | 95 |
| Recovery | ||
| Heart Rate Variability | — | 26 ms |
| Resting Heart Rate | — | 60 bpm |
jbot // WEEKLY · auto from health.db + calendar · italic = Wed check-in (jbot fills via WhatsApp) · hover any ⓘ for what it means