Good morning, Morgan.

It's Wednesday, April 22. You're three weeks into your Long Game and one of three sessions into the week. Sleep last night was on the lighter side — keep an eye on Friday.

This Week · April 21 – 27

Three things, in order.

Adjust →
Two zone-2 sessions on the indoor trainer.45 minutes each, RPE 4 of 10 — you should be able to talk in strained sentences.
Aerobic
One strength session — hinge, squat, carry.Three movements, six sets total, ~40 minutes.
Strength
Log every sleep this week — bedtime, wake, perceived quality.Five rows in your journal, no devices required.
Sleep

Five Dials · This Week

How you're tracking against plan.

Detail →
Aerobic 90 min / 240 target
38%
Strength 0 / 3 sessions
0%
Stability 2 / 5 days
40%
Nutrition ~120 / 130 g protein
92%
Sleep 6h 50m / 7h 30m avg
91%

Long Game · Quarterly Progress

Your capabilities over time.

Reassess →

Carry 30 lb up two flights

Q1 → Q2

+1 dot · trending toward target

Hike for an hour

Q1 → Q2

+2 dots

Get up off the floor

Q1 → Q2

flat — stability sessions are the lever

Read a demanding book

Q1 → Q2

+1 dot

Travel with grandkids

Q1 → Q2

+1 dot

Recent · 7 days

Activity.

Tue · 06:18
Session Zone 2 trainer · 45 min · avg HR 132 · felt easy after the first 10
Mon · 21:04
Coach You asked about protein per meal vs. per day — saved to the Library.
Sun · 20:45
Check-in Energy 7 / Sleep 6 / Training 8. "Late client dinner blew my Friday."
Sat · 09:12
Session Zone 2 outdoor · 60 min · avg HR 138 — coach flagged: likely zone 3.

Biomarkers · last logged

What we know about you.

Add →
ApoB target < 60 mg/dL
88
HbA1c target < 5.4%
5.2
VO₂ max target 52
38
Lp(a) target < 50 nmol/L
15

ApoB is high. ApoB for context · talk to your doctor before changing therapy.