Week 23 · 2–8 November 2026
Reviewed 1 November: one completed gym session reported for 29 October, 42:37 with average heart rate 116 bpm. Effort and next-morning ankle response remain unknown. No recent sessions or food entries were returned from the checked D1 windows. All days are available; the three planning calendars were checked.
Monday pool 45 min · Wednesday gym 45 min · Friday easy bike 40 min. These caps include preparation, rests and changes. Tuesday, Thursday and Sunday: 10 min gentle movement. Saturday 07:30 yoga is optional, without an early ride. Thursday’s late work call makes Friday dependent on adequate sleep. Commute riding replaces the planned bike session.
Current ankle precautions remain. Wednesday football and Saturday’s Run for Inclusion are not prescribed running sessions; choose social/support attendance or a short comfortable walk. Avoid prolonged standing. If extra Saturday activity is planned, use home movement instead of yoga. Stop aggravating activity and reduce the next session if symptoms are worse the following morning; arrange physio review before impact progression. General ankle guidance.
Nutrition follows these short sessions: normal meals with protein and carbohydrate, an optional snack beforehand and water; no compulsory gels or long-ride fuelling. Actual food intake is unknown. Meals follow the plan, so adjust portions to completed activity and appetite. Review after 8 November; no catch-up workouts.
Singapore T100 baseline · 29 October 2026
Target: Singapore T100 — 2 km swim, 80 km bike, 18 km run. Working event weekend: 10–11 April 2027, approximately 23 weeks away. Specific race day and entry are not confirmed. The organiser’s 2027 schedule and courses remain TBC.
Compare 80/20 Half Distance Level 0 (provisional preference), MyProCoach Half IRONMAN beginner, and TrainerRoad low-volume half-distance. Adapt one to T100; no evidence establishes a superior commercial plan.
Review Workouts and Nutrition together. Current return-week time limits stay in place; confirm recent training and weekly availability before adding volume. Meals follow planned sessions, not actual completion. Future longer sessions should include practised fuelling and individual hydration. No unattended coaching schedule is active.
Check the open-water eligibility requirements: currently two open-water races/events since 1 January 2025. Eligibility has not yet been verified.
Ankle review · 30 October 2026
Current swelling and sport-related discomfort take priority over historical unrestricted-training wording. Workouts displays gentle interim options and a separate physio exercise history. Ambiguous squat and lateral-hop instructions are flagged for clarification. Weekend ankle work replaces cycling time within the existing caps. These are general suggestions pending physio reassessment, not a new clinician prescription.
Exercise and swim guides
Workouts includes a session overview and movement library. Open a swimming or strength card for an illustration, steps and technique cues. Swimming cards link to coaching guidance or demonstrations. Guides do not add distance or sets to the day’s plan.
The daily flow
- ✅ Mark complete — saves the log to the database and writes a timed Google Calendar event.
- 🚫 Missed — marks the planned workout as not done. Recorded in the system, never on the calendar — so the plan can be adjusted.
Several workouts & rest days
A log is keyed by date + workout type, so a day can hold more than one. + Add another workout (any day, including rest days) adds a manual session — free-text type + description + metrics. Two workouts of the same type on one day aren't allowed; give them different names.
Where the data lives
- Database (Cloudflare D1) — the single source of truth, one row per (date, workout type), with the metrics, description, completed/missed status.
- Google Calendar "Sport & Health" — mirrors completed sessions only. Missed / removed ones are not on the calendar.
- Logging & stats reads the database for load / ACWR / trends.
How Claude uses it
Claude reads the database directly — no copy-paste. When you ask for an update / weekly review, it looks at both completed and missed sessions: missed planned workouts signal that next week's plan likely needs easing or reshuffling.