2026-04-27 · BFL

Sleep + Recovery Oura

Readiness

Sleep

Main sleep 8h19 · 78% efficient

HR 47 HR low 40 HRV 65 breath 14.8 latency 3min

Body-temp deviation: +0.58°C (trend +0.16°C)

Contributor breakdown

Readiness

activity balance 79

body temperature 57

hrv balance 90

previous day activity 89

previous night 79

recovery index 87

resting heart rate 86

sleep balance 52

sleep regularity 79

Sleep

deep sleep 98

efficiency 67

latency 67

rem sleep 96

restfulness 58

timing 30

total sleep 97

Fix date (OCR misread)

Workout (10 exercises, 29 sets)

★ Bench Press chest

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Set	Reps	Weight (kg)	Intensity	↑
1	12	30.0	6
2	10	40.0	8
3	6	50.0	9	↑
4	5	50.0	9

Incline Dumbell Flyes chest

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Set	Reps	Weight (kg)	Intensity	↑
1	7	20.0	9

★ Shoulder Press Machine shoulders

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Set	Reps	Weight (kg)	Intensity
1	12	32.0	6
2	10	36.0	8
3	8	41.0	8
4	6	46.0	10
5	8	32.0	10

Seated Dumbell Press shoulders

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Set	Reps	Weight (kg)	Intensity	↑
1	7	10.0	10

★ Cable Row back

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Set	Reps	Weight (kg)	Intensity
1	12	50.0	6
2	10	55.0	7
3	8	65.0	8
4	6	75.0	8
5	12	55.0	8

Dumbell Row back

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Set	Reps	Weight (kg)	Intensity	↑
1	12	22.5	9

★ Preacher Curls biceps

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Set	Reps	Weight (kg)	Intensity
1	12	15.0	6
2	10	20.0	7
3	8	25.0	8
4	6	30.0	10
5	14	20.0	10

Seated Dumbell Curls biceps

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Set	Reps	Weight (kg)	Intensity	↑
1	14	12.5	10	↑

★ Cable Pulldown triceps

Rename

Set	Reps	Weight (kg)	Intensity
1	12	30.0	6
2	10	32.0	7
3	8	35.0	8
4	5	37.0	10
5	8	32.0	10

Dumbell Tri Extension triceps

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Set	Reps	Weight (kg)	Intensity	↑
1	12	12.5	10

Diet (3 meals)

Meal 1 · no time

?P / ?C

None

94 kcal · 2.0g P · 22.7g C · 0.3g F fdc

	kcal	protein g	carbs g	fat g
vision	250	5.0	40.0	10.0
fdc (100% match)	94	2.0	22.7	0.3

Per-item FDC breakdown (2 items)

Item	g	FDC match	kcal	P	C	F
mixed salad	150	[Survey (FNDDS)] Mixed salad greens, raw	32	2.0	5.1	0.3
lemonade	150	[Branded] LEMONADE	63	0.0	17.6	0.0

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Meal 2 · no time

?P / ?C

None

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

	kcal	protein g	carbs g	fat g
vision	206	24.0	6.0	10.0
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 3 · no time

?P / ?C

None

840 kcal · 41.4g P · 101.6g C · 31.1g F fdc

	kcal	protein g	carbs g	fat g
vision	550	45.0	50.0	15.0
fdc (100% match)	840	41.4	101.6	31.1

Per-item FDC breakdown (5 items)

Item	g	FDC match	kcal	P	C	F
salad with chicken	90	[Survey (FNDDS)] Chicken salad spread	180	10.5	6.7	12.2
brown rice	90	[Branded] BROWN RICE	314	8.4	69.0	2.1
beef	90	[Branded] BEEF	116	18.0	0.0	5.3
broccoli	90	[Survey (FNDDS)] Fried broccoli	201	3.9	20.2	11.6
mixed vegetables	90	[Branded] MIXED VEGETABLES	29	0.7	5.8	0.0

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