jbot // WEEKLY

Training Readout

Aug 17 – Aug 23, 2026

Your week at a glance.

10K BUILD · WK 8 / 12MOONLIGHT RUN 10K · ~5 WKS · no plan linked yet

Aerobic Z2–3

0.10

Load ratio

—

Sleep avg

180.9lb

Weight

Needs a call

2 open · tell jbot which call and it carries into next week's plan

Program expired

No Foot & Hamstring Rehab session in 24 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 1 of 7 days → load ratio 0.10 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

HRV is no lower after hard days — 28 vs 25 ms (n=4/11). He is absorbing the current intensity.
No run at all this week, in a block built around a 10k. Every other modality was trained.
Check-in is 11 days old — the pain scores below are from then, not this week.

Week over week

Training frequency not comparable — the watch reported on only 1 of 7 days this week.
0 aerobic min against a 150 target, down 74 on last week.
0 working sets logged, down from 46.
Food logged on 1 of 7 days, down from 5.

Is it working? ⓘ

HRV · weeklyJun 7 → Aug 16

29.5ms+0.4

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

0/ 150-74

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 · no time above Z2 this week

0 / 150

Prescribed sessionsFoot & Hamstring Rehab has run out — nothing scheduled; last done 24 days ago

expired

Set completionmedian of prescribed sets · 2 sessions finished short

100%

Proteinno day was logged in full — intake is unmeasured, not low

—

Confidence: watch 1/7 days · sleep 0/7 nights · food logged in full 0/7 days

Weekly Check-in · pain 1–10 ⓘ

by week

Left hamstring

Lower back

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 ⓘ

expand all

Z1Z2Z3Z4Z5bar length = training minutes · full width = 120m

Sun08-23Today▸

train today — nothing recorded yetsleep no readingfood not synced