jbot//WEEKLY · SEP 1 – SEP 7 Updated Sep 7, 5:50 AM · data through today
jbot // WEEKLY
Training Readout
Sep 1 – Sep 7, 2026
Your week at a glance.
10K BUILD · WK 10 / 12MOONLIGHT RUN 10K · ~3 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.
74m433010
Zone min · Z2–Z5
75m67m3wk
1.27
Load ratio
1.270.903wk
6.0h
Sleep avg
6.4h6.4h3wk
177.8lb
Weight
177.8179.73wk

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 22 → Sep 7
27.0ms-3.5
22.128.535.0Jun 22: 30.577828964473543Jun 29: 25.72144588299653Jul 6: 23.565981505550056Jul 13: 29.84978485308585Jul 20: 25.967697002674466Jul 27: 29.58775655859506Aug 3: 26.879129745479446Aug 10: 25.22903422173066Aug 17: 33.467391176470585Aug 24: 26.581075555555557Aug 31: 27.53912571428572Sep 7: 27.031307993445942Jun 22Jul 27Sep 7
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
74/ 150-59
0127253target 15006/22: 2906/29: 10807/06: 25307/13: 7007/20: 4707/27: 10508/03: 10808/10: 15808/17: 4508/24: 1208/31: 13309/07: 7406/2207/2709/07
Dashed line is the 150-minute target — reached in 2 of these 12 weeks.
Body composition6 scans · 27 months
134.9lb lean+20.6
111125138Mar 24: 114.3Jul 24: 117.7Oct 24: 120.5Apr 25: 121.6Jan 26: 131.9Jun 26: 134.9Mar 24: 24/10Jul 24: 23.9/10Oct 24: 23.4/10Apr 25: 23.5/10Jan 26: 24/10Jun 26: 23.5/10240Mar 24Oct 24Jun 26
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
074.514906/22: 2706/29: 7807/06: 007/13: 14907/20: 007/27: 408/03: 008/10: 7408/17: 7208/24: 2008/31: 5509/07: 6106/22: 3/1008/10: 2/1008/17: 2/1008/31: 2/103006/2207/2709/07
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
Sleep & recovery
Eight Sleep5h 07m
Sleep & recovery
Oura7h 16m
Eight Sleep6h 53m
Training
Running 61m — Z1 24m · Z2 24m · Z3 12m avg 121 bpm
Sleep & recovery
Oura6h 44m
Sleep Study6h 09m
Eight Sleep6h 43m
Training
Functional Strength 65m — Z1 65m avg 95 bpm
Sleep & recovery
Oura7h 31m
Sleep Study5h 50m
Eight Sleep7h 12m
overnightHRV 24 ms · resting HR 63
Training
Functional Strength 64m — Z1 62m · Z2 2m avg 94 bpm
Sleep & recovery
Oura5h 57m
Sleep Study6h 43m
Eight Sleep5h 47m
overnightHRV 30 ms · resting HR 64
Training
Cycling 48m — Z1 13m · Z2 16m · Z3 18m · Z4 1m avg 130 bpm
Sleep & recovery
Oura6h 11m
Sleep Study5h 18m
Eight Sleep6h 37m
overnightHRV 36 ms · resting HR 61
Training
Functional Strength 59m — Z1 58m · Z2 1m avg 99 bpm
Elliptical 22m — Z1 22m avg 95 bpm
Elliptical 17m — Z1 17m avg 82 bpm
Sleep & recovery
Oura0h 14m
Sleep Study5h 54m
Eight Sleep6h 30m
overnightHRV 42 ms · resting HR 60
goal metunder targetunder 6h sleepnothing loggedno data* partial diary — unmeasured, not lowtargets: 7h sleep · 2000 kcal · 150g protein

Training Load

derived from workout HR · Sep 1 – Sep 7
265
Acute · 7-day
208
Chronic · 3-wk
Tue
Wed
Thu
Fri
Sat
Sun
Mon
1.27
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

Oura · SleepImage · latest Sep 6
Tue5h 54m Sleep Study
  • Oura0h 14m
  • Sleep Study5h 54m
  • Eight Sleep6h 30m
Wed5h 18m Sleep Study
  • Oura6h 11m
  • Sleep Study5h 18m
  • Eight Sleep6h 37m
Thu6h 43m Sleep Study
  • Oura5h 57m
  • Sleep Study6h 43m
  • Eight Sleep5h 47m
Fri5h 50m Sleep Study
  • Oura7h 31m
  • Sleep Study5h 50m
  • Eight Sleep7h 12m
Sat6h 09m Sleep Study
  • Oura6h 44m
  • Sleep Study6h 09m
  • Eight Sleep6h 43m
Sun7h 16m Oura
  • Oura7h 16m
  • Eight Sleep6h 53m
Mon5h 07m Eight Sleep
MetricThis week3-wk avg
Sleep
Sleep (avg/night)6h 02m5h 25m
CPAP Score (SleepHQ)9797
Recovery
Heart Rate Variability27 ms27 ms
Resting Heart Rate62 bpm61 bpm
jbot // WEEKLY · auto from health.db + calendar · italic = Wed check-in (jbot fills via WhatsApp) · hover any ⓘ for what it means