jbot//WEEKLY · AUG 28 – SEP 3 Updated Sep 3, 8:34 AM · data through today
jbot // WEEKLY
Training Readout
Aug 28 – Sep 3, 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.
106m564190
Zone min · Z2–Z5
107m83m3wk
1.82
Load ratio
1.820.863wk
6.3h
Sleep avg
6.5h6.1h3wk
180.2lb
Weight
179.83wk

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 18 → Sep 3
27.9ms-1.0
21.827.733.5Jun 18: 28.89993716562409Jun 25: 27.688912254689004Jul 2: 25.097432902928503Jul 9: 23.180327164980962Jul 16: 28.353280787347725Jul 23: 26.891334687858357Jul 30: 26.911094232137984Aug 6: 28.25406609607562Aug 13: 26.890549999999994Aug 20: 32.15573333333334Aug 27: 25.831225Sep 3: 27.91857246150216Jun 18Jul 23Sep 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
97/ 150+14
0106212target 15006/18: 10306/25: 3707/02: 13707/09: 21207/16: 7007/23: 5507/30: 14208/06: 10508/13: 15408/20: 708/27: 8309/03: 9706/1807/2309/03
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
074.514906/18: 9506/25: 2707/02: 7807/09: 007/16: 14907/23: 407/30: 008/06: 008/13: 14608/20: 008/27: 7209/03: 306/18: 3/1008/13: 2/1008/27: 2/103006/1807/2309/03
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 47m
Training
Cycling 48m — Z1 13m · Z2 16m · Z3 18m · Z4 1m avg 130 bpm
Sleep & recovery
Oura6h 11m
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
Training
Cycling 30m — Z1 24m · Z2 6m avg 111 bpm
Cycling 9m — Z1 9m avg 89 bpm
Sleep & recovery
Oura6h 48m
Sleep Study6h 03m
Eight Sleep6h 02m
overnightHRV 60 ms · resting HR 60
Training
Cycling 45m — Z1 38m · Z2 8m avg 113 bpm
Sleep & recovery
Oura0h 08m
Sleep Study6h 24m
Eight Sleep6h 43m
overnightHRV 29 ms · resting HR 59
Training
Cycling 62m — Z1 18m · Z2 12m · Z3 23m · Z4 8m avg 130 bpm
Sleep & recovery
Oura7h 09m
Eight Sleep6h 28m
overnightHRV 55 ms · resting HR 59
Training
Functional Strength 64m — Z1 53m · Z2 11m avg 104 bpm
Running 3m — Z1 1m · Z2 2m avg 113 bpm
Elliptical 19m — Z1 19m avg 89 bpm
Elliptical 10m — Z1 10m avg 95 bpm
Elliptical 7m — Z1 7m avg 88 bpm
Sleep & recovery
Oura7h 14m
Sleep Study6h 24m
Eight Sleep6h 36m
overnightHRV 27 ms · resting HR 63
goal metunder targetunder 6h sleepnothing loggedno data* partial diary — unmeasured, not lowtargets: 7h sleep · 2000 kcal · 150g protein

Training Load

derived from workout HR · Aug 28 – Sep 3
353
Acute · 7-day
194
Chronic · 3-wk
Fri
Sat
Sun
Mon
Tue
Wed
Thu
1.82
Low (<0.8)Optimal (0.8–1.3)Caution (1.3–1.5)High (>1.5)
High — ease back
Acute:chronic ratio — keep it in the green band to build safely.

Sleep & Recovery

Oura · SleepImage · latest Sep 2
Fri6h 24m Sleep Study
  • Oura7h 14m
  • Sleep Study6h 24m
  • Eight Sleep6h 36m
Sat7h 09m Oura
  • Oura7h 09m
  • Eight Sleep6h 28m
Sun6h 24m Sleep Study
  • Oura0h 08m
  • Sleep Study6h 24m
  • Eight Sleep6h 43m
Mon6h 03m Sleep Study
  • Oura6h 48m
  • Sleep Study6h 03m
  • Eight Sleep6h 02m
Tue5h 54m Sleep Study
  • Oura0h 14m
  • Sleep Study5h 54m
  • Eight Sleep6h 30m
Wed6h 11m Oura
  • Oura6h 11m
  • Eight Sleep6h 37m
Thu5h 47m Eight Sleep
MetricThis week3-wk avg
Sleep
Sleep (avg/night)6h 16m4h 41m
CPAP Score (SleepHQ)9798
Recovery
Heart Rate Variability28 ms29 ms
Resting Heart Rate60 bpm60 bpm
jbot // WEEKLY · auto from health.db + calendar · italic = Wed check-in (jbot fills via WhatsApp) · hover any ⓘ for what it means