jbot//WEEKLY · AUG 27 – SEP 2Updated Sep 2, 5:07 PM · data through today
jbot // WEEKLY
Training Readout
Aug 27 – Sep 2, 2026
Your week at a glance.
10K BUILD · WK 9 / 12MOONLIGHT RUN 10K · ~4 WKS · no plan linked yet
PAIN 1–10Left hamstring2/10Lower back2/10Mostly feels fine, just not stable and can surprise me.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.
63m
Aerobic Z2–3
63m83m3wk
1.68
Load ratio
1.680.873wk
6.6h
Sleep avg
6.7h5.9h3wk
180.2lb
Weight
180.2179.73wk
Open with John S
4 in flight
Per-metric normalisation — still the open one
Still open, and the one item here that needs work. Per-NIGHT translation was tested and abandoned: across the 45 paired Oura/sleep-study nights the correlation is r = 0.195, and every one-parameter model (ratio 1.13, ratio 1.10, offset +0.68h) has NEGATIVE R² — worse than guessing the mean. The correction is smaller than its own error bar. Nights are shown as the device reported them, with the source named. What is NOT solved is doing it per METRIC. Sleep duration, HRV and SpO2 each disagree between devices in their own way and for their own reasons: the Apple Watch reads HRV 1.24x Oura across 526 paired nights, and that is a DEFINITION difference (SDNN vs RMSSD) rather than device error, while sleep duration differs for entirely unrelated reasons. One factor per device was always the wrong shape — it should be one per metric, if at all. Worth deciding together which metrics justify the paired-night cost and which should simply stay labelled by source.
Fitbit / Google Band — dead end via API; it stays out of the hierarchy
All three routes closed as of 2026-09-02. The Fitbit Web API sunsets this month and dev.fitbit.com has already stopped issuing new app registrations, so there is no key to get. Its replacement, the Google Health API, puts sleep and HRV behind RESTRICTED scopes needing OAuth verification plus an annual third-party security assessment — Google refused the scope outright. The Apple Health bridge, which would have needed no code at all, is permitted but unused: the app has read AND write access to sleep and has never written a record. Not worth reopening. HRV already has three sources and sleep duration three more; a fourth needs ~20 paired nights before it can say anything, and the 12-week HRV plan names Oura as the single source through 2026-11-21 with the Fitbit listed as a confound to exclude. The real constraint is Oura’s coverage — 19 of the last 30 nights — which no extra device fixes.
Bridge API key — waiting on John S (≈ week of Sep 1)
Set and rep detail is the one thing the adherence integration cannot get today. Nothing to build until the key lands; then strength can show prescribed-vs-completed per set.
Ben’s workouts — needs a capture from John, not a build
John S can import them into the Bridge program from an upload, screenshot or rough recall, so the blocker is getting sessions recorded at all. The last one that reached the database was the manual “Gym with Ben” entry on 2026-08-11.
Projects
3 running
Hamstring RehabPhase 2 · current
Phase 1 complete. Phase 2 is the active block, waiting to be synced into BridgeAthletic so the prescribed work and this page agree.
Moonlight Run 10klate Sep
Week 3 of a 12-week base block; base runs through week 5. The target race for the current aerobic build.
Year-end block — NOT YET DEFINEDOct – Dec
Placeholder, deliberately. John flagged 2026-09-02 that a longer-range project is needed through year end, and named none — so this says that rather than inventing a goal. The week-12 VO2max retest and the late-October travel week both land in this window and should shape it.
Is it working? ⓘ
HRV · weeklyJun 17 → Sep 2
27.8ms-1.8
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
63/ 150-20
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.
Day by day ⓘ
Z1Z2Z3Z4Z5bar length = training minutes · full width = 120m