2026-04-15 · BFL

Sleep + Recovery Oura

Readiness

Sleep

Main sleep 6h32 · 81% efficient

HR 48 HR low 42 HRV 51 breath 14.9 latency 4min

sleep 0h15 · 64% efficient

latency 7min

Body-temp deviation: +0.20°C (trend -0.10°C)

Contributor breakdown

Readiness

activity balance 65

body temperature 89

hrv balance 97

previous day activity 69

previous night 73

recovery index 60

resting heart rate 96

sleep balance 54

sleep regularity 86

Sleep

deep sleep 96

efficiency 74

latency 70

rem sleep 82

restfulness 64

timing 94

total sleep 75

Fix date (OCR misread)

Workout (8 exercises, 24 sets)

★ Hack Squat quads

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Set	Reps	Weight (kg)	Intensity
1	12	40.0	7
2	10	45.0	8
3	8	50.0	8
4	6	55.0	9
5	12	40.0	9

Leg Extension quads

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Set	Reps	Weight (kg)	Intensity	↑
1	12	64.0	9

★ Lying Leg Curl hamstrings

Rename

Set	Reps	Weight (kg)	Intensity
1	12	35.0	6
2	10	40.0	7
3	10	45.0	8
4	8	50.0	8
5	6	60.0	8

Dumbbell Lunge hamstrings

Rename

Set	Reps	Weight (kg)	Intensity	↑
1	12	12.5	9

★ Standing Calf Raises calves

Rename

Set	Reps	Weight (kg)	Intensity	↑
1	12	40.0	6	↑
2	16	45.0	7
3	12	55.0	8
4	12	65.0	8
5	15	60.0	9

Seated Leg Press calves

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Set	Reps	Weight (kg)	Intensity	↑
1	22	109.0	9

★ Incline Slider abs

Rename

Set	Reps	Weight (kg)	Intensity
1	12	–	7
2	10	–	8
3	8	–	8
4	6	–	9
5	10	–	9

Nautilus Knee Raises abs

Rename

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

Diet (4 meals)

Meal 1 · 9:00 AM

1.0P / ?C

protein coffee

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Meal 2 · 1:00 PM

1.0P / 1.0C

Chicken salad at Dede's

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Meal 3 · 4:00 PM

1.0P / 1.0C

carrots, hummus, almonds

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Meal 4 · 8:30 PM

1.0P / 1.0C

Ramen pork at Dozo

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