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Thursday, March 12, 2026
Today
Readiness
Moderate load OK
Body Battery
Low
Sleep
Excellent
Glucose
Steps
20 floors
HRV
↓ 7d avg: 78
Resting HR
→ 30d avg: 48
Training
↑ 11.4h last 7d
Calories Burned
↑ 250 active
Supplements
→ 34 remaining
2647 cal target — deficit
Last 7 days — WHO weekly targets
Dexcom G7 CGM
No CGM data — sync Dexcom to see glucose zones
2 sessions
Post-workout fuel for La Paz Snorkeling (34m)
Orlando's - Grilled Fish Plate
750 cal · 60P / 80C / 25F
Mi Loreto - Chicken Fajita Bowl
700 cal · 55P / 75C / 20F
Home: Shrimp & Quinoa Bowl
650 cal · 50P / 65C / 20F — 15 min prep
Lunch suggestion — 2519 cal remaining · 205P / 263C / 72F
Orlando's Restaurante - Grilled Fish Tacos
680 cal · 50P / 70C / 25F
Mi Loreto - Shrimp Ceviche Tostadas
620 cal · 45P / 60C / 20F
Home: Chicken Breast with Quinoa and Roasted Vegetables
750 cal · 65P / 75C / 25F — 25 min prep
Completed a light 46-minute hike this morning with excellent sleep (score 93) and good recovery metrics (HRV 77, Body Battery 63). You are well-prepared for your planned easy aerobic run and pool recovery sessions today.
🔴 Hydration
Continue consistent hydration, especially given the travel and upcoming fasted run. Aim for 3-4 liters of water throughout the day.
🔴 Pre-Run Preparation (AM)
Ensure pre-run fasted supplements (Carbolin 19, L-Citrulline, Beta Alanine-SR, Rhodiola Rosea, Tongkat Ali, L-Tyrosine) are taken as planned. Focus on nasal breathing and conversational pace for the Zone 2 run, aligning with Peter Attia's aerobic base principles.
🔴 Post-Run Recovery
Immediately post-run, consume Mag-10 as planned. Rehydrate thoroughly and consume a nutrient-dense meal with protein and complex carbohydrates to replenish glycogen and support recovery, following your macro strategy for post-mechanical/anaerobic loads.
🔴 DIM Supplementation
Continue daily DIM supplementation to manage estrogen levels, supporting your bodyfat reduction goal and endocrine health.
🔴 Repatha Adherence
Ensure your Repatha dose is maintained as scheduled to manage your lipid profile. If a dose is missed, immediately restrict saturated fat intake to lean white fish/chicken.
🟡 Active Recovery (PM)
Engage in the planned 30-minute pool recovery and stretching session. Focus on gentle movement and water-based mobility for hips and shoulders as scheduled, incorporating Jujimufu's principles of flexibility as performance.
🟡 Mindset & Interoception
Practice breathwork (e.g., box breathing) throughout the day, especially before the run, to enhance focus and interoception. Tune into your energy levels and adjust effort as needed for the run, respecting your variable capacity as an AuDHD athlete.
⚠️ Avoid
Unplanned high-intensity or strenuous physical activity outside of your scheduled run and pool recovery session.
⚠️ Avoid
Excessive sensory input or overstimulation, especially before the run, to preserve executive function and energy pools.
💤 Sleep target: 7.5h
Your sleep quality was excellent. Maintain consistent sleep hygiene, aiming for 7.5 hours tonight to further optimize recovery and cognitive function. Ensure a cool, dark, quiet sleep environment.
Post-workout fuel for La Paz Hiking (46m)
Orlando's Restaurante - Grilled Fish Tacos
650 cal · 45P / 60C / 25F
Mi Loreto - Chicken Fajitas
700 cal · 55P / 50C / 30F
Home: Seared Tuna with Quinoa & Roasted Veggies
570 cal · 53P / 60C / 19F — 20 min prep
Breakfast suggestion — 2206 cal remaining · 205P / 185C / 72F
Orlando's Restaurante - Huevos Rancheros
480 cal · 28P / 50C / 20F
Mi Loreto - Omelette with Veggies & Cheese
420 cal · 30P / 15C / 25F
Home: Scrambled Eggs with Spinach & Turkey Sausage
420 cal · 43P / 6C / 25F — 10 min prep
Updated: 2026-03-06
Managing Weekly Training Load for Recovery
A strong negative correlation (r=-0.861, n=14) indicates that higher weekly training stress (TSS) is strongly associated with a more negative end-of-week Training Stress Balance (TSB). This is a fundamental relationship in training load management, where increased training load leads to greater physiological fatigue, as reflected in TSB.
Training Load's Impact on Next-Day HRV
There is a weak negative correlation (r=-0.46, n=53) between daily Training Stress Score (TSS) and Heart Rate Variability (HRV) with a 1-day lag. This suggests that higher training loads tend to precede a decrease in HRV approximately 24 hours later, indicating a delayed physiological stress response from training.
Daily Stress and Sleep Quality Link
A weak negative correlation (r=-0.319, n=90) exists between average daily stress levels and sleep score. This indicates that periods of higher daily stress tend to be associated with lower overall sleep quality, which can impede recovery processes essential for athletic performance.