Training dashboard

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2025-08-20 to 2026-08-1827 barbell sessions1 endurance activity91 telemetry daysbuilt 2026-08-19 16:19
Readiness today18 AMBERall signals within baseline
HRV, 7-day mean90 ms↑ +3.5 vs 28-day
Sleep, 7-day mean7.8 h↑ +0.0 vs 28-day
Resting HR, 7-day42 bpm↓ -0.7 vs 28-day
Tonnage, last week2.3 tweek of 2026-08-10
Aerobic, last week40 minweek of 2026-08-03
Bodyweight89.0 kg+0.0 vs 28-day

Today

What the protocol says about this morning.

Readiness (§4)

One bar per scored day, coloured by state — GREEN AMBER RED. 0 of 1 days GREEN (0%), outside the 40–85% §4.5 band — thresholds look miscalibrated.

05101519Aug 2026Aug 2026Aug 2026R (0–20)2026-08-18: 18
Table (1 row)
DateR
2026-08-1818

The aerobic engine

Cost per unit of work, and how much of it survives to the end of the session — the two that move with fitness rather than with effort.

Cycling: watts per beat↑ higher is better

The same idea the other way up: more work per heartbeat. Not comparable with the running panel above — recent watches record running power, and watts per beat means something different on each side of that.

1.001.041.081.131.17Aug 2026Aug 2026Aug 2026W/beatWatts per beat: 1.1 on 2026-08-041.12026-08-04 — Watts per beat 1.1
Table (1 row)
DateWatts per beat
2026-08-041.1

Cycling: Pw:HR decoupling↓ lower is better

Watts per beat in the second half against the first, as a percentage drop. The convention in endurance coaching is that under about 5% on a steady aerobic ride is coupled — the effort was inside the range the aerobic system can hold — and that a ride drifting well past it was above it. It is a convention with a sensible basis, not a measured constant, so the line is drawn as a reference and not as a pass mark.

4.85.66.37.17.9Aug 2026Aug 2026Aug 2026%5% — the usual coupled/uncoupled linePw:HR decoupling: 7.7 % on 2026-08-047.7 %2026-08-04 — Pw:HR decoupling 7.7 %
Table (1 row)
DatePw:HR decoupling
2026-08-047.7 %

Strength

Only sets the log itself marks completed.

Working weights

Only sets the log itself marks completed. A line breaks across a 60-day gap because linear progression restarts after a layoff — weights either side of a break are not one series.

SquatDeadliftBenchPress
24456585106Aug 2025Feb 2026Aug 2026kgSquat: 75 kg on 2026-08-10Deadlift: 100 kg on 2026-08-10Bench: 50 kg on 2026-08-05Press: 42 kg on 2026-08-10100 kg75 kg50 kg42 kg2025-08-20 — Squat 65 kg; Deadlift 90 kg; Press 35 kg2025-08-22 — Squat 68 kg; Deadlift 92 kg; Bench 52 kg2025-08-27 — Squat 70 kg; Deadlift 95 kg; Press 38 kg2026-05-27 — Squat 30 kg; Deadlift 45 kg; Bench 30 kg2026-05-30 — Squat 35 kg; Deadlift 50 kg; Press 30 kg2026-06-01 — Squat 38 kg; Deadlift 52 kg; Bench 32 kg2026-06-04 — Squat 40 kg; Deadlift 55 kg; Press 32 kg2026-06-08 — Squat 42 kg; Deadlift 58 kg; Bench 35 kg2026-06-10 — Squat 45 kg; Deadlift 60 kg; Press 35 kg2026-06-12 — Squat 48 kg; Deadlift 62 kg; Bench 38 kg2026-06-15 — Squat 50 kg; Deadlift 65 kg; Press 38 kg2026-06-17 — Squat 52 kg; Deadlift 68 kg; Bench 40 kg2026-06-19 — Squat 55 kg; Deadlift 70 kg; Press 40 kg2026-06-22 — Squat 58 kg; Deadlift 72 kg; Bench 48 kg2026-06-24 — Squat 60 kg; Deadlift 75 kg2026-06-28 — Squat 62 kg; Deadlift 78 kg; Bench 50 kg2026-07-01 — Squat 65 kg; Deadlift 80 kg; Press 42 kg2026-07-03 — Squat 68 kg; Deadlift 82 kg; Bench 52 kg2026-07-06 — Squat 70 kg2026-07-13 — Squat 65 kg; Deadlift 85 kg; Bench 50 kg2026-07-15 — Squat 68 kg; Deadlift 88 kg; Press 40 kg2026-07-18 — Squat 70 kg; Deadlift 90 kg; Bench 52 kg2026-07-20 — Squat 72 kg; Deadlift 92 kg; Press 42 kg2026-07-22 — Squat 75 kg; Deadlift 95 kg; Bench 55 kg2026-08-03 — Squat 70 kg; Deadlift 95 kg; Press 40 kg2026-08-05 — Squat 72 kg; Deadlift 98 kg; Bench 50 kg2026-08-10 — Squat 75 kg; Deadlift 100 kg; Press 42 kg
Table (27 rows)
DateSquatDeadliftBenchPress
2025-08-2065 kg90 kg35 kg
2025-08-2268 kg92 kg52 kg
2025-08-2770 kg95 kg38 kg
2026-05-2730 kg45 kg30 kg
2026-05-3035 kg50 kg30 kg
2026-06-0138 kg52 kg32 kg
2026-06-0440 kg55 kg32 kg
2026-06-0842 kg58 kg35 kg
2026-06-1045 kg60 kg35 kg
2026-06-1248 kg62 kg38 kg
2026-06-1550 kg65 kg38 kg
2026-06-1752 kg68 kg40 kg
2026-06-1955 kg70 kg40 kg
2026-06-2258 kg72 kg48 kg
2026-06-2460 kg75 kg
2026-06-2862 kg78 kg50 kg
2026-07-0165 kg80 kg42 kg
2026-07-0368 kg82 kg52 kg
2026-07-0670 kg
2026-07-1365 kg85 kg50 kg
2026-07-1568 kg88 kg40 kg
2026-07-1870 kg90 kg52 kg
2026-07-2072 kg92 kg42 kg
2026-07-2275 kg95 kg55 kg
2026-08-0370 kg95 kg40 kg
2026-08-0572 kg98 kg50 kg
2026-08-1075 kg100 kg42 kg

Working weight in bodyweight multiples

The same completed sets as the panel above, divided by the bodyweight logged with them. A flat line here under a rising line above is a lifter whose bar and body went up together.

SquatDeadliftBenchPress
0.30.50.71.01.2Aug 2025Feb 2026Aug 2026× bodyweightSquat: 0.84× on 2026-08-10Deadlift: 1.1× on 2026-08-10Bench: 0.56× on 2026-08-05Press: 0.48× on 2026-08-101.1×0.84×0.56×0.48×2025-08-20 — Squat 0.73×; Deadlift 1.0×; Press 0.39×2025-08-22 — Squat 0.76×; Deadlift 1.0×; Bench 0.59×2025-08-27 — Squat 0.79×; Deadlift 1.1×; Press 0.42×2026-05-27 — Squat 0.34×; Deadlift 0.51×; Bench 0.34×2026-05-30 — Squat 0.39×; Deadlift 0.56×; Press 0.34×2026-06-01 — Squat 0.42×; Deadlift 0.59×; Bench 0.37×2026-06-04 — Squat 0.45×; Deadlift 0.62×; Press 0.37×2026-06-08 — Squat 0.48×; Deadlift 0.65×; Bench 0.39×2026-06-10 — Squat 0.51×; Deadlift 0.67×; Press 0.39×2026-06-12 — Squat 0.53×; Deadlift 0.70×; Bench 0.42×2026-06-15 — Squat 0.56×; Deadlift 0.73×; Press 0.42×2026-06-17 — Squat 0.59×; Deadlift 0.76×; Bench 0.45×2026-06-19 — Squat 0.62×; Deadlift 0.79×; Press 0.45×2026-06-22 — Squat 0.65×; Deadlift 0.81×; Bench 0.53×2026-06-24 — Squat 0.67×; Deadlift 0.84×2026-06-28 — Squat 0.70×; Deadlift 0.87×; Bench 0.56×2026-07-01 — Squat 0.73×; Deadlift 0.90×; Press 0.48×2026-07-03 — Squat 0.76×; Deadlift 0.93×; Bench 0.59×2026-07-06 — Squat 0.79×2026-07-13 — Squat 0.73×; Deadlift 0.96×; Bench 0.56×2026-07-15 — Squat 0.76×; Deadlift 0.98×; Press 0.45×2026-07-18 — Squat 0.79×; Deadlift 1.0×; Bench 0.59×2026-07-20 — Squat 0.81×; Deadlift 1.0×; Press 0.48×2026-07-22 — Squat 0.84×; Deadlift 1.1×; Bench 0.62×2026-08-03 — Squat 0.79×; Deadlift 1.1×; Press 0.45×2026-08-05 — Squat 0.81×; Deadlift 1.1×; Bench 0.56×2026-08-10 — Squat 0.84×; Deadlift 1.1×; Press 0.48×
Table (27 rows)
DateSquatDeadliftBenchPress
2025-08-200.73×1.0×0.39×
2025-08-220.76×1.0×0.59×
2025-08-270.79×1.1×0.42×
2026-05-270.34×0.51×0.34×
2026-05-300.39×0.56×0.34×
2026-06-010.42×0.59×0.37×
2026-06-040.45×0.62×0.37×
2026-06-080.48×0.65×0.39×
2026-06-100.51×0.67×0.39×
2026-06-120.53×0.70×0.42×
2026-06-150.56×0.73×0.42×
2026-06-170.59×0.76×0.45×
2026-06-190.62×0.79×0.45×
2026-06-220.65×0.81×0.53×
2026-06-240.67×0.84×
2026-06-280.70×0.87×0.56×
2026-07-010.73×0.90×0.48×
2026-07-030.76×0.93×0.59×
2026-07-060.79×
2026-07-130.73×0.96×0.56×
2026-07-150.76×0.98×0.45×
2026-07-180.79×1.0×0.59×
2026-07-200.81×1.0×0.48×
2026-07-220.84×1.1×0.62×
2026-08-030.79×1.1×0.45×
2026-08-050.81×1.1×0.56×
2026-08-100.84×1.1×0.48×

Recovery and load

The overnight signals against the training that preceded them. Every relationship here is an association across weeks, never a mechanism.

HRV against aerobic volume

Overnight HRV, 7-day mean, against its own 60-day baseline. The volume it is meant to be read against is the panel below, on the same time axis — never a second y-axis on this one. Not enough overlapping weeks for a correlation worth printing — eight is the floor.

80869196102May 2026Jul 2026Aug 2026ms60-day baseline ±1 SD (91 ± 6 ms)HRV 7-day mean: 90 ms on 2026-08-1890 ms2026-05-20 — HRV 7-day mean 88 ms2026-05-25 — HRV 7-day mean 95 ms2026-05-26 — HRV 7-day mean 94 ms2026-05-27 — HRV 7-day mean 95 ms2026-05-28 — HRV 7-day mean 95 ms2026-05-29 — HRV 7-day mean 93 ms2026-05-30 — HRV 7-day mean 92 ms2026-05-31 — HRV 7-day mean 93 ms2026-06-01 — HRV 7-day mean 91 ms2026-06-02 — HRV 7-day mean 91 ms2026-06-03 — HRV 7-day mean 91 ms2026-06-04 — HRV 7-day mean 91 ms2026-06-05 — HRV 7-day mean 93 ms2026-06-06 — HRV 7-day mean 92 ms2026-06-07 — HRV 7-day mean 92 ms2026-06-08 — HRV 7-day mean 94 ms2026-06-09 — HRV 7-day mean 95 ms2026-06-10 — HRV 7-day mean 95 ms2026-06-11 — HRV 7-day mean 96 ms2026-06-12 — HRV 7-day mean 94 ms2026-06-13 — HRV 7-day mean 95 ms2026-06-15 — HRV 7-day mean 94 ms2026-06-16 — HRV 7-day mean 92 ms2026-06-17 — HRV 7-day mean 93 ms2026-06-18 — HRV 7-day mean 93 ms2026-06-19 — HRV 7-day mean 94 ms2026-06-20 — HRV 7-day mean 96 ms2026-06-22 — HRV 7-day mean 95 ms2026-06-23 — HRV 7-day mean 95 ms2026-06-24 — HRV 7-day mean 94 ms2026-06-27 — HRV 7-day mean 90 ms2026-06-28 — HRV 7-day mean 91 ms2026-06-29 — HRV 7-day mean 94 ms2026-06-30 — HRV 7-day mean 94 ms2026-07-01 — HRV 7-day mean 94 ms2026-07-02 — HRV 7-day mean 94 ms2026-07-03 — HRV 7-day mean 94 ms2026-07-04 — HRV 7-day mean 96 ms2026-07-05 — HRV 7-day mean 95 ms2026-07-06 — HRV 7-day mean 93 ms2026-07-07 — HRV 7-day mean 93 ms2026-07-08 — HRV 7-day mean 94 ms2026-07-09 — HRV 7-day mean 95 ms2026-07-10 — HRV 7-day mean 95 ms2026-07-13 — HRV 7-day mean 97 ms2026-07-14 — HRV 7-day mean 99 ms2026-07-15 — HRV 7-day mean 99 ms2026-07-16 — HRV 7-day mean 98 ms2026-07-17 — HRV 7-day mean 100 ms2026-07-18 — HRV 7-day mean 99 ms2026-07-19 — HRV 7-day mean 98 ms2026-07-20 — HRV 7-day mean 97 ms2026-07-21 — HRV 7-day mean 94 ms2026-07-22 — HRV 7-day mean 92 ms2026-07-23 — HRV 7-day mean 91 ms2026-07-24 — HRV 7-day mean 89 ms2026-07-25 — HRV 7-day mean 87 ms2026-07-26 — HRV 7-day mean 85 ms2026-07-27 — HRV 7-day mean 84 ms2026-07-28 — HRV 7-day mean 85 ms2026-07-29 — HRV 7-day mean 85 ms2026-07-30 — HRV 7-day mean 83 ms2026-07-31 — HRV 7-day mean 82 ms2026-08-01 — HRV 7-day mean 83 ms2026-08-02 — HRV 7-day mean 84 ms2026-08-03 — HRV 7-day mean 84 ms2026-08-04 — HRV 7-day mean 84 ms2026-08-05 — HRV 7-day mean 85 ms2026-08-06 — HRV 7-day mean 87 ms2026-08-07 — HRV 7-day mean 88 ms2026-08-08 — HRV 7-day mean 88 ms2026-08-10 — HRV 7-day mean 88 ms2026-08-11 — HRV 7-day mean 88 ms2026-08-12 — HRV 7-day mean 88 ms2026-08-13 — HRV 7-day mean 88 ms2026-08-14 — HRV 7-day mean 89 ms2026-08-17 — HRV 7-day mean 89 ms2026-08-18 — HRV 7-day mean 90 ms
Table (78 rows)
DateHRV 7-day mean
2026-05-2088 ms
2026-05-2595 ms
2026-05-2694 ms
2026-05-2795 ms
2026-05-2895 ms
2026-05-2993 ms
2026-05-3092 ms
2026-05-3193 ms
2026-06-0191 ms
2026-06-0291 ms
2026-06-0391 ms
2026-06-0491 ms
2026-06-0593 ms
2026-06-0692 ms
2026-06-0792 ms
2026-06-0894 ms
2026-06-0995 ms
2026-06-1095 ms
2026-06-1196 ms
2026-06-1294 ms
2026-06-1395 ms
2026-06-1594 ms
2026-06-1692 ms
2026-06-1793 ms
2026-06-1893 ms
2026-06-1994 ms
2026-06-2096 ms
2026-06-2295 ms
2026-06-2395 ms
2026-06-2494 ms
2026-06-2790 ms
2026-06-2891 ms
2026-06-2994 ms
2026-06-3094 ms
2026-07-0194 ms
2026-07-0294 ms
2026-07-0394 ms
2026-07-0496 ms
2026-07-0595 ms
2026-07-0693 ms
2026-07-0793 ms
2026-07-0894 ms
2026-07-0995 ms
2026-07-1095 ms
2026-07-1397 ms
2026-07-1499 ms
2026-07-1599 ms
2026-07-1698 ms
2026-07-17100 ms
2026-07-1899 ms
2026-07-1998 ms
2026-07-2097 ms
2026-07-2194 ms
2026-07-2292 ms
2026-07-2391 ms
2026-07-2489 ms
2026-07-2587 ms
2026-07-2685 ms
2026-07-2784 ms
2026-07-2885 ms
2026-07-2985 ms
2026-07-3083 ms
2026-07-3182 ms
2026-08-0183 ms
2026-08-0284 ms
2026-08-0384 ms
2026-08-0484 ms
2026-08-0585 ms
2026-08-0687 ms
2026-08-0788 ms
2026-08-0888 ms
2026-08-1088 ms
2026-08-1188 ms
2026-08-1288 ms
2026-08-1388 ms
2026-08-1489 ms
2026-08-1789 ms
2026-08-1890 ms

HRV day-to-day scatter↓ lower is better

Coefficient of variation of overnight HRV over a rolling week — the spread, not the level. The mean is only half the signal: when load stops being absorbed the night-to-night scatter widens first, so a flat mean over a rising CV is the earlier read. Needs four readings in the window before it will draw anything.

13579May 2026Jul 2026Aug 2026%HRV CV, 7-day: 3.8 % on 2026-08-183.8 %2026-05-28 — HRV CV, 7-day 5.4 %2026-05-29 — HRV CV, 7-day 7.1 %2026-05-30 — HRV CV, 7-day 6.5 %2026-05-31 — HRV CV, 7-day 6.0 %2026-06-01 — HRV CV, 7-day 4.1 %2026-06-02 — HRV CV, 7-day 4.8 %2026-06-03 — HRV CV, 7-day 4.8 %2026-06-04 — HRV CV, 7-day 4.7 %2026-06-05 — HRV CV, 7-day 4.5 %2026-06-06 — HRV CV, 7-day 6.1 %2026-06-07 — HRV CV, 7-day 6.1 %2026-06-08 — HRV CV, 7-day 7.6 %2026-06-09 — HRV CV, 7-day 8.5 %2026-06-10 — HRV CV, 7-day 8.2 %2026-06-11 — HRV CV, 7-day 8.1 %2026-06-12 — HRV CV, 7-day 8.3 %2026-06-13 — HRV CV, 7-day 6.8 %2026-06-15 — HRV CV, 7-day 6.0 %2026-06-16 — HRV CV, 7-day 3.1 %2026-06-17 — HRV CV, 7-day 3.7 %2026-06-18 — HRV CV, 7-day 4.4 %2026-06-19 — HRV CV, 7-day 3.7 %2026-06-20 — HRV CV, 7-day 3.2 %2026-06-22 — HRV CV, 7-day 4.4 %2026-06-23 — HRV CV, 7-day 4.6 %2026-06-24 — HRV CV, 7-day 5.3 %2026-06-27 — HRV CV, 7-day 5.8 %2026-06-28 — HRV CV, 7-day 5.5 %2026-06-29 — HRV CV, 7-day 6.6 %2026-06-30 — HRV CV, 7-day 6.3 %2026-07-01 — HRV CV, 7-day 5.8 %2026-07-02 — HRV CV, 7-day 5.4 %2026-07-03 — HRV CV, 7-day 5.1 %2026-07-04 — HRV CV, 7-day 4.0 %2026-07-05 — HRV CV, 7-day 4.9 %2026-07-06 — HRV CV, 7-day 3.9 %2026-07-07 — HRV CV, 7-day 3.9 %2026-07-08 — HRV CV, 7-day 4.1 %2026-07-09 — HRV CV, 7-day 4.5 %2026-07-10 — HRV CV, 7-day 4.4 %2026-07-13 — HRV CV, 7-day 3.4 %2026-07-14 — HRV CV, 7-day 2.0 %2026-07-15 — HRV CV, 7-day 2.0 %2026-07-16 — HRV CV, 7-day 1.8 %2026-07-17 — HRV CV, 7-day 3.5 %2026-07-18 — HRV CV, 7-day 5.0 %2026-07-19 — HRV CV, 7-day 5.2 %2026-07-20 — HRV CV, 7-day 5.3 %2026-07-21 — HRV CV, 7-day 7.5 %2026-07-22 — HRV CV, 7-day 8.8 %2026-07-23 — HRV CV, 7-day 8.6 %2026-07-24 — HRV CV, 7-day 4.8 %2026-07-25 — HRV CV, 7-day 6.6 %2026-07-26 — HRV CV, 7-day 6.7 %2026-07-27 — HRV CV, 7-day 5.1 %2026-07-28 — HRV CV, 7-day 6.4 %2026-07-29 — HRV CV, 7-day 6.8 %2026-07-30 — HRV CV, 7-day 7.1 %2026-07-31 — HRV CV, 7-day 6.4 %2026-08-01 — HRV CV, 7-day 6.0 %2026-08-02 — HRV CV, 7-day 6.3 %2026-08-03 — HRV CV, 7-day 6.4 %2026-08-04 — HRV CV, 7-day 5.3 %2026-08-05 — HRV CV, 7-day 5.3 %2026-08-06 — HRV CV, 7-day 4.3 %2026-08-07 — HRV CV, 7-day 2.6 %2026-08-08 — HRV CV, 7-day 2.1 %2026-08-10 — HRV CV, 7-day 2.4 %2026-08-11 — HRV CV, 7-day 2.8 %2026-08-12 — HRV CV, 7-day 2.8 %2026-08-13 — HRV CV, 7-day 3.1 %2026-08-14 — HRV CV, 7-day 3.1 %2026-08-17 — HRV CV, 7-day 3.0 %2026-08-18 — HRV CV, 7-day 3.8 %
Table (74 rows)
DateHRV CV, 7-day
2026-05-285.4 %
2026-05-297.1 %
2026-05-306.5 %
2026-05-316.0 %
2026-06-014.1 %
2026-06-024.8 %
2026-06-034.8 %
2026-06-044.7 %
2026-06-054.5 %
2026-06-066.1 %
2026-06-076.1 %
2026-06-087.6 %
2026-06-098.5 %
2026-06-108.2 %
2026-06-118.1 %
2026-06-128.3 %
2026-06-136.8 %
2026-06-156.0 %
2026-06-163.1 %
2026-06-173.7 %
2026-06-184.4 %
2026-06-193.7 %
2026-06-203.2 %
2026-06-224.4 %
2026-06-234.6 %
2026-06-245.3 %
2026-06-275.8 %
2026-06-285.5 %
2026-06-296.6 %
2026-06-306.3 %
2026-07-015.8 %
2026-07-025.4 %
2026-07-035.1 %
2026-07-044.0 %
2026-07-054.9 %
2026-07-063.9 %
2026-07-073.9 %
2026-07-084.1 %
2026-07-094.5 %
2026-07-104.4 %
2026-07-133.4 %
2026-07-142.0 %
2026-07-152.0 %
2026-07-161.8 %
2026-07-173.5 %
2026-07-185.0 %
2026-07-195.2 %
2026-07-205.3 %
2026-07-217.5 %
2026-07-228.8 %
2026-07-238.6 %
2026-07-244.8 %
2026-07-256.6 %
2026-07-266.7 %
2026-07-275.1 %
2026-07-286.4 %
2026-07-296.8 %
2026-07-307.1 %
2026-07-316.4 %
2026-08-016.0 %
2026-08-026.3 %
2026-08-036.4 %
2026-08-045.3 %
2026-08-055.3 %
2026-08-064.3 %
2026-08-072.6 %
2026-08-082.1 %
2026-08-102.4 %
2026-08-112.8 %
2026-08-122.8 %
2026-08-133.1 %
2026-08-143.1 %
2026-08-173.0 %
2026-08-183.8 %

Aerobic minutes per week

Recorded aerobic time, weekly total. Barbell sessions are not in here — they are load, but not aerobic load.

011223344May 2026Jul 2026Aug 2026min/wk2026-08-03: 40 min
Table (1 row)
Dateminutes
2026-08-0340 min

Sleep

Sleep hours, 7-day mean. Duration is the part this page can see; it is also the part with the clearest link to how a session goes, which is why §4.2 penalises a short night at all. Against squat working weight it runs at r = -0.26 over 11 weeks — and squat weight climbs on a linear programme whatever sleep does, so most of any positive r here is two series sharing a calendar.

5.86.57.17.88.5May 2026Jul 2026Aug 2026h6 h — the §4.2 penalty lineSleep 7-day mean: 7.8 h on 2026-08-187.8 h2026-05-20 — Sleep 7-day mean 8.2 h2026-05-25 — Sleep 7-day mean 7.9 h2026-05-26 — Sleep 7-day mean 7.5 h2026-05-27 — Sleep 7-day mean 7.4 h2026-05-28 — Sleep 7-day mean 7.3 h2026-05-29 — Sleep 7-day mean 7.4 h2026-05-30 — Sleep 7-day mean 7.5 h2026-05-31 — Sleep 7-day mean 7.5 h2026-06-01 — Sleep 7-day mean 7.5 h2026-06-02 — Sleep 7-day mean 7.6 h2026-06-03 — Sleep 7-day mean 7.7 h2026-06-04 — Sleep 7-day mean 7.8 h2026-06-05 — Sleep 7-day mean 7.9 h2026-06-06 — Sleep 7-day mean 8.0 h2026-06-07 — Sleep 7-day mean 8.0 h2026-06-08 — Sleep 7-day mean 8.1 h2026-06-09 — Sleep 7-day mean 8.2 h2026-06-10 — Sleep 7-day mean 8.3 h2026-06-11 — Sleep 7-day mean 8.3 h2026-06-12 — Sleep 7-day mean 8.0 h2026-06-13 — Sleep 7-day mean 7.9 h2026-06-15 — Sleep 7-day mean 7.8 h2026-06-16 — Sleep 7-day mean 7.9 h2026-06-17 — Sleep 7-day mean 7.7 h2026-06-18 — Sleep 7-day mean 7.6 h2026-06-19 — Sleep 7-day mean 7.6 h2026-06-20 — Sleep 7-day mean 7.5 h2026-06-22 — Sleep 7-day mean 7.5 h2026-06-23 — Sleep 7-day mean 7.4 h2026-06-24 — Sleep 7-day mean 7.4 h2026-06-27 — Sleep 7-day mean 7.7 h2026-06-28 — Sleep 7-day mean 7.9 h2026-06-29 — Sleep 7-day mean 7.9 h2026-06-30 — Sleep 7-day mean 7.9 h2026-07-01 — Sleep 7-day mean 8.0 h2026-07-02 — Sleep 7-day mean 8.0 h2026-07-03 — Sleep 7-day mean 8.0 h2026-07-04 — Sleep 7-day mean 7.9 h2026-07-05 — Sleep 7-day mean 7.8 h2026-07-06 — Sleep 7-day mean 7.8 h2026-07-07 — Sleep 7-day mean 7.5 h2026-07-08 — Sleep 7-day mean 7.5 h2026-07-09 — Sleep 7-day mean 7.1 h2026-07-10 — Sleep 7-day mean 7.1 h2026-07-13 — Sleep 7-day mean 6.9 h2026-07-14 — Sleep 7-day mean 7.3 h2026-07-15 — Sleep 7-day mean 7.4 h2026-07-16 — Sleep 7-day mean 7.5 h2026-07-17 — Sleep 7-day mean 7.6 h2026-07-18 — Sleep 7-day mean 7.6 h2026-07-19 — Sleep 7-day mean 7.4 h2026-07-20 — Sleep 7-day mean 7.6 h2026-07-21 — Sleep 7-day mean 7.4 h2026-07-22 — Sleep 7-day mean 7.4 h2026-07-23 — Sleep 7-day mean 7.6 h2026-07-24 — Sleep 7-day mean 7.5 h2026-07-25 — Sleep 7-day mean 7.4 h2026-07-26 — Sleep 7-day mean 7.6 h2026-07-27 — Sleep 7-day mean 7.5 h2026-07-28 — Sleep 7-day mean 7.6 h2026-07-29 — Sleep 7-day mean 7.7 h2026-07-30 — Sleep 7-day mean 7.7 h2026-07-31 — Sleep 7-day mean 7.8 h2026-08-01 — Sleep 7-day mean 7.9 h2026-08-02 — Sleep 7-day mean 8.0 h2026-08-03 — Sleep 7-day mean 8.2 h2026-08-04 — Sleep 7-day mean 8.1 h2026-08-05 — Sleep 7-day mean 8.1 h2026-08-06 — Sleep 7-day mean 8.1 h2026-08-07 — Sleep 7-day mean 7.8 h2026-08-08 — Sleep 7-day mean 7.9 h2026-08-10 — Sleep 7-day mean 7.6 h2026-08-11 — Sleep 7-day mean 7.6 h2026-08-12 — Sleep 7-day mean 7.6 h2026-08-13 — Sleep 7-day mean 7.6 h2026-08-14 — Sleep 7-day mean 7.9 h2026-08-17 — Sleep 7-day mean 7.9 h2026-08-18 — Sleep 7-day mean 7.8 h
Table (78 rows)
DateSleep 7-day mean
2026-05-208.2 h
2026-05-257.9 h
2026-05-267.5 h
2026-05-277.4 h
2026-05-287.3 h
2026-05-297.4 h
2026-05-307.5 h
2026-05-317.5 h
2026-06-017.5 h
2026-06-027.6 h
2026-06-037.7 h
2026-06-047.8 h
2026-06-057.9 h
2026-06-068.0 h
2026-06-078.0 h
2026-06-088.1 h
2026-06-098.2 h
2026-06-108.3 h
2026-06-118.3 h
2026-06-128.0 h
2026-06-137.9 h
2026-06-157.8 h
2026-06-167.9 h
2026-06-177.7 h
2026-06-187.6 h
2026-06-197.6 h
2026-06-207.5 h
2026-06-227.5 h
2026-06-237.4 h
2026-06-247.4 h
2026-06-277.7 h
2026-06-287.9 h
2026-06-297.9 h
2026-06-307.9 h
2026-07-018.0 h
2026-07-028.0 h
2026-07-038.0 h
2026-07-047.9 h
2026-07-057.8 h
2026-07-067.8 h
2026-07-077.5 h
2026-07-087.5 h
2026-07-097.1 h
2026-07-107.1 h
2026-07-136.9 h
2026-07-147.3 h
2026-07-157.4 h
2026-07-167.5 h
2026-07-177.6 h
2026-07-187.6 h
2026-07-197.4 h
2026-07-207.6 h
2026-07-217.4 h
2026-07-227.4 h
2026-07-237.6 h
2026-07-247.5 h
2026-07-257.4 h
2026-07-267.6 h
2026-07-277.5 h
2026-07-287.6 h
2026-07-297.7 h
2026-07-307.7 h
2026-07-317.8 h
2026-08-017.9 h
2026-08-028.0 h
2026-08-038.2 h
2026-08-048.1 h
2026-08-058.1 h
2026-08-068.1 h
2026-08-077.8 h
2026-08-087.9 h
2026-08-107.6 h
2026-08-117.6 h
2026-08-127.6 h
2026-08-137.6 h
2026-08-147.9 h
2026-08-177.9 h
2026-08-187.8 h

Tonnage per week

Barbell tonnage, weekly total. Rides and runs carry no tonnage, so this is the strength side of load only.

01752350352557006Aug 2025Feb 2026Aug 2026kg/wk2025-08-18: 4212 kg2025-08-25: 2088 kg2026-05-25: 2350 kg2026-06-01: 2675 kg2026-06-08: 4538 kg2026-06-15: 5138 kg2026-06-22: 5840 kg2026-06-29: 4225 kg2026-07-06: 1545 kg2026-07-13: 6488 kg2026-07-20: 4612 kg2026-08-03: 4450 kg2026-08-10: 2262 kg
Table (13 rows)
Datekg
2025-08-184212 kg
2025-08-252088 kg
2026-05-252350 kg
2026-06-012675 kg
2026-06-084538 kg
2026-06-155138 kg
2026-06-225840 kg
2026-06-294225 kg
2026-07-061545 kg
2026-07-136488 kg
2026-07-204612 kg
2026-08-034450 kg
2026-08-102262 kg

Acute:chronic load — barbell

Mean daily tonnage over 7 days against the same over 28. A steady block sits near 1.0; §4.2 takes 2 points off readiness above 1.5. Counts barbell work only, so an aerobic-heavy week does not raise it.

0.30.60.91.31.6Aug 2025Feb 2026Aug 2026ratio1.5 — §4.2 thresholdA:C ratio: 0.80 on 2026-08-160.802026-06-23 — A:C ratio 1.32026-06-24 — A:C ratio 1.32026-06-25 — A:C ratio 1.32026-06-26 — A:C ratio 0.872026-06-27 — A:C ratio 0.932026-06-28 — A:C ratio 1.32026-06-29 — A:C ratio 0.922026-06-30 — A:C ratio 0.922026-07-01 — A:C ratio 0.872026-07-02 — A:C ratio 0.932026-07-03 — A:C ratio 1.32026-07-04 — A:C ratio 1.32026-07-05 — A:C ratio 0.862026-07-06 — A:C ratio 1.22026-07-07 — A:C ratio 1.22026-07-08 — A:C ratio 0.822026-07-09 — A:C ratio 0.822026-07-10 — A:C ratio 0.372026-07-11 — A:C ratio 0.372026-07-12 — A:C ratio 0.372026-07-13 — A:C ratio 0.502026-07-14 — A:C ratio 0.502026-07-15 — A:C ratio 0.962026-07-16 — A:C ratio 0.962026-07-17 — A:C ratio 1.12026-07-18 — A:C ratio 1.42026-07-19 — A:C ratio 1.42026-07-20 — A:C ratio 1.42026-07-21 — A:C ratio 1.42026-07-22 — A:C ratio 1.52026-07-23 — A:C ratio 1.52026-07-24 — A:C ratio 1.52026-07-25 — A:C ratio 0.972026-07-26 — A:C ratio 1.12026-07-27 — A:C ratio 0.572026-07-28 — A:C ratio 0.572026-08-03 — A:C ratio 0.642026-08-04 — A:C ratio 0.642026-08-05 — A:C ratio 1.12026-08-06 — A:C ratio 1.12026-08-07 — A:C ratio 1.12026-08-08 — A:C ratio 1.12026-08-09 — A:C ratio 1.12026-08-10 — A:C ratio 1.22026-08-11 — A:C ratio 1.22026-08-12 — A:C ratio 0.662026-08-13 — A:C ratio 0.662026-08-14 — A:C ratio 0.662026-08-15 — A:C ratio 0.802026-08-16 — A:C ratio 0.80
Table (50 rows)
DateA:C ratio
2026-06-231.3
2026-06-241.3
2026-06-251.3
2026-06-260.87
2026-06-270.93
2026-06-281.3
2026-06-290.92
2026-06-300.92
2026-07-010.87
2026-07-020.93
2026-07-031.3
2026-07-041.3
2026-07-050.86
2026-07-061.2
2026-07-071.2
2026-07-080.82
2026-07-090.82
2026-07-100.37
2026-07-110.37
2026-07-120.37
2026-07-130.50
2026-07-140.50
2026-07-150.96
2026-07-160.96
2026-07-171.1
2026-07-181.4
2026-07-191.4
2026-07-201.4
2026-07-211.4
2026-07-221.5
2026-07-231.5
2026-07-241.5
2026-07-250.97
2026-07-261.1
2026-07-270.57
2026-07-280.57
2026-08-030.64
2026-08-040.64
2026-08-051.1
2026-08-061.1
2026-08-071.1
2026-08-081.1
2026-08-091.1
2026-08-101.2
2026-08-111.2
2026-08-120.66
2026-08-130.66
2026-08-140.66
2026-08-150.80
2026-08-160.80

Bodyweight

As logged with each barbell session, 7-day mean. Single weigh-ins swing by more than a week of real change.

8285899396Aug 2025Feb 2026Aug 2026kg7-day mean: 89 kg on 2026-08-1089 kg2025-08-20 — 7-day mean 89 kg2025-08-22 — 7-day mean 89 kg2025-08-27 — 7-day mean 89 kg2026-05-27 — 7-day mean 89 kg2026-05-30 — 7-day mean 89 kg2026-06-01 — 7-day mean 89 kg2026-06-04 — 7-day mean 89 kg2026-06-08 — 7-day mean 89 kg2026-06-10 — 7-day mean 89 kg2026-06-12 — 7-day mean 89 kg2026-06-15 — 7-day mean 89 kg2026-06-17 — 7-day mean 89 kg2026-06-19 — 7-day mean 89 kg2026-06-22 — 7-day mean 89 kg2026-06-24 — 7-day mean 89 kg2026-06-28 — 7-day mean 89 kg2026-07-01 — 7-day mean 89 kg2026-07-03 — 7-day mean 89 kg2026-07-06 — 7-day mean 89 kg2026-07-13 — 7-day mean 89 kg2026-07-15 — 7-day mean 89 kg2026-07-18 — 7-day mean 89 kg2026-07-20 — 7-day mean 89 kg2026-07-22 — 7-day mean 89 kg2026-08-03 — 7-day mean 89 kg2026-08-05 — 7-day mean 89 kg2026-08-10 — 7-day mean 89 kg
Table (27 rows)
Date7-day mean
2025-08-2089 kg
2025-08-2289 kg
2025-08-2789 kg
2026-05-2789 kg
2026-05-3089 kg
2026-06-0189 kg
2026-06-0489 kg
2026-06-0889 kg
2026-06-1089 kg
2026-06-1289 kg
2026-06-1589 kg
2026-06-1789 kg
2026-06-1989 kg
2026-06-2289 kg
2026-06-2489 kg
2026-06-2889 kg
2026-07-0189 kg
2026-07-0389 kg
2026-07-0689 kg
2026-07-1389 kg
2026-07-1589 kg
2026-07-1889 kg
2026-07-2089 kg
2026-07-2289 kg
2026-08-0389 kg
2026-08-0589 kg
2026-08-1089 kg