2026-04-21 · BFL

Sleep + Recovery Oura

Readiness

Sleep

Main sleep 7h41 · 75% efficient

HR 48 HR low 45 HRV 37 breath 15.4 latency 13min

sleep 0h36 · 82% efficient

HR 49 HR low 47 HRV 47 latency 6min

Body-temp deviation: +0.07°C (trend +0.05°C)

Contributor breakdown

Readiness

activity balance 70

body temperature 100

hrv balance 93

previous day activity 89

previous night 91

recovery index 100

resting heart rate 94

sleep balance 56

sleep regularity 83

Sleep

deep sleep 99

efficiency 60

latency 94

rem sleep 96

restfulness 49

timing 72

total sleep 97

Fix date (OCR misread)

Workout (0 exercises, 0 sets)

No weight-training exercises on this day.

Aerobic

run · 20 min — Run workout; curve shows gradual build with peaks around minutes 6 and 14, dip in middle-late section, and final hard push at minute 20.

Per-minute intensity, 0-10 scale. 20 samples.

Run: Morning Run · 20 min · 3.58 km · 5:41/km

Source: strava.

Diet (4 meals · 5.0 water ticks)

Meal 1 · 11:20 AM

1.0P / ?C

protein shake

No photo matched.

92 kcal · 9.9g P · 1.3g C · 5.1g F fdc

	kcal	protein g	carbs g	fat g
fdc (100% match)	92	9.9	1.3	5.1

Per-item FDC breakdown (1 items)

Item	g	FDC match	kcal	P	C	F
protein shake	150	[Survey (FNDDS)] Nutritional drink or shake, high protein, ready-to-drink, NFS	92	9.9	1.3	5.1

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Meal 2 · 3:30 PM

1.0P / 1.0C

turkey sandwich

359 kcal · 28.2g P · 10.0g C · 20.5g F fdc

	kcal	protein g	carbs g	fat g
vision	400	30.0	40.0	10.0
fdc (100% match)	359	28.2	10.0	20.5

Per-item FDC breakdown (5 items)

Item	g	FDC match	kcal	P	C	F
tomatoes	60	[Survey (FNDDS)] Tomatoes, raw	12	0.5	2.4	0.2
lettuce	60	[Survey (FNDDS)] Lettuce, raw	12	0.6	2.2	0.1
cucumber	60	[Survey (FNDDS)] Cucumber salad made with cucumber and vinegar	20	0.3	4.1	0.1
Emmental cheese	60	[Branded] FRENCH EMMENTAL CHEESE BITES	251	17.9	0.0	17.9
IziDoro turkey breast	60	[SR Legacy] Turkey breast, sliced, prepackaged	64	8.9	1.3	2.3

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Meal 3 · 3:45 PM

1.0P / ?C

cottage cheese

148 kcal · 18.8g P · 9.9g C · 3.9g F fdc

	kcal	protein g	carbs g	fat g
vision	120	20.0	6.0	5.0
fdc (100% match)	148	18.8	9.9	3.9

Per-item FDC breakdown (1 items)

Item	g	FDC match	kcal	P	C	F
Züger Bio-Cottage Cheese	200	[Survey (FNDDS)] Cheese, cottage, with fruit	148	18.8	9.9	3.9

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Meal 4 · 7:45 PM

1.0P / 1.0C

big plate brown rice + chicken + carrots, potatoes + peas

798 kcal · 48.6g P · 128.2g C · 12.2g F fdc

	kcal	protein g	carbs g	fat g
vision	550	45.0	50.0	15.0
fdc (100% match)	798	48.6	128.2	12.2

Per-item FDC breakdown (3 items)

Item	g	FDC match	kcal	P	C	F
grilled chicken	150	[Survey (FNDDS)] Chicken fillet, grilled	226	33.5	3.5	8.7
brown rice	150	[Branded] BROWN RICE	524	13.9	115.0	3.5
mixed vegetables	150	[Branded] MIXED VEGETABLES	48	1.2	9.6	0.0

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