2026-04-06 · BFL

Sleep + Recovery Oura

Readiness

Sleep

Main sleep 8h38 · 86% efficient

HR 48 HR low 45 HRV 42 breath 15.1 latency 8min

sleep 0h52 · 68% efficient

HR 54 HR low 52 HRV 32 latency 23min

Body-temp deviation: -0.29°C (trend -0.12°C)

Contributor breakdown

Readiness

activity balance 68

body temperature 95

hrv balance 90

previous day activity 83

previous night 100

recovery index 100

resting heart rate 100

sleep balance 83

sleep regularity 86

Sleep

deep sleep 97

efficiency 81

latency 78

rem sleep 99

restfulness 68

timing 95

total sleep 100

Fix date (OCR misread)

Workout (7 exercises, 23 sets)

★ Lying Leg Curl quads

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Set	Reps	Weight (kg)	Intensity
1	12	25.0	5
2	10	30.0	7
3	12	35.0	8
4	12	40.0	8
5	20	35.0	9

Dumbbell Lunge quads

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Set	Reps	Weight (kg)	Intensity	↑
1	10	10.0	9

★ Leg Press hamstrings

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Set	Reps	Weight (kg)	Intensity	↑
1	12	73.0	7	↑
2	12	82.0	8
3	12	91.0	8
4	10	100.0	9
5	12	82.0	9

Leg Extension hamstrings

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Set	Reps	Weight (kg)	Intensity	↑
1	15	50.0	9	↑

★ Standing Calf Raises calves

Rename

Set	Reps	Weight (kg)	Intensity	↑
1	12	25.0	6
2	15	30.0	7
3	15	35.0	8
4	12	45.0	9
5	16	35.0	8	↑

★ Decline Situps abs

Rename

Set	Reps	Weight (kg)	Intensity
1	12	0.0	7
2	10	5.0	8
3	8	7.5	8
4	7	0.0	–

Leg Lifts abs

Rename

Set	Reps	Weight (kg)	Intensity	↑
1	10	0.0	8
2	10	0.0	9

Diet (4 meals)

Meal 1 · 10:30 AM

1.0P / ?C

protein shake

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Meal 2 · 12:20 PM

1.0P / 1.0C

carnitas bowl

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Meal 3 · 4:20 PM

1.0P / 1.0C

turkey sandwich

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Meal 4 · 9:00 PM

1.0P / 1.0C

soba pork bowl

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