2026-04-29 · BFL

Sleep + Recovery Oura

Readiness

Sleep

Main sleep 5h39 · 79% efficient

HR 48 HR low 44 HRV 52 breath 14.8 latency 4min

Body-temp deviation: +0.09°C (trend +0.22°C)

Contributor breakdown

Readiness

activity balance 79

body temperature 98

hrv balance 91

previous day activity 72

previous night 57

recovery index 76

resting heart rate 100

sleep balance 44

sleep regularity 81

Sleep

deep sleep 96

efficiency 69

latency 70

rem sleep 96

restfulness 54

timing 79

total sleep 61

Fix date (OCR misread)

Workout (8 exercises, 24 sets)

★ Hack Squat quads

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Set	Reps	Weight (kg)	Intensity	↑
1	12	45.0	8	↑
2	10	50.0	8
3	8	55.0	8
4	6	60.0	9
5	12	50.0	9

Leg Extension quads

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Set	Reps	Weight (kg)	Intensity	↑
1	12	73.0	9

★ Lying Leg Curl hamstrings

Rename

Set	Reps	Weight (kg)	Intensity	↑
1	12	50.0	6	↑
2	10	55.0	7
3	8	60.0	8
4	8	70.0	9
5	20	50.0	8	↑

Dumbell Lunge hamstrings

Rename

Set	Reps	Weight (kg)	Intensity	↑
1	12	15.0	10

★ Seated Calf Raises calves

Rename

Set	Reps	Weight (kg)	Intensity	↑
1	15	100.0	6	↑
2	15	118.0	7
3	15	136.0	8
4	15	155.0	8
5	15	146.0	9

Standing Calf Raises calves

Rename

Set	Reps	Weight (kg)	Intensity	↑
1	10	95.0	10

★ Incline Slider Machine abs

Rename

Set	Reps	Weight (kg)	Intensity
1	15	–	6
2	12	–	7
3	12	–	8
4	10	–	8
5	10	–	9

Knee Raises abs

Rename

Set	Reps	Weight (kg)	Intensity	↑
1	10	–	8

Diet (4 meals)

Meal 1 · no time

?P / ?C

Protein shake

267 kcal · 8.2g P · 17.5g C · 19.9g F fdc

	kcal	protein g	carbs g	fat g
vision	250	10.0	30.0	5.0
fdc (100% match)	267	8.2	17.5	19.9

Per-item FDC breakdown (1 items)

Item	g	FDC match	kcal	P	C	F
smoothie	300	[Survey (FNDDS)] Vegetable smoothie	267	8.2	17.5	19.9

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Meal 2 · no time

?P / ?C

Roast beef salad

469 kcal · 9.8g P · 56.6g C · 22.6g F fdc

	kcal	protein g	carbs g	fat g
vision	500	35.0	45.0	20.0
fdc (100% match)	469	9.8	56.6	22.6

Per-item FDC breakdown (5 items)

Item	g	FDC match	kcal	P	C	F
grilled meat with cheese	80	[Branded] GREEK INSPIRED SALAD WITH GRILLED WHITE CHICKEN MEAT, GREEK INSPIRED WITH GRILLED WHITE CHICKEN MEAT	90	5.4	3.0	6.6
fried onions	80	[Survey (FNDDS)] Fried onion rings	282	3.4	31.9	15.9
green salad	80	[Survey (FNDDS)] Mixed salad greens, raw	17	1.1	2.7	0.2
green apple slices	80	[Branded] GREEN APPLE SLICES	42	0.0	11.2	0.0
salsa	80	[Branded] SALSA	38	0.0	7.7	0.0

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Meal 3 · no time

?P / ?C

Teriyaki chicken + pasta + mixed veggies

903 kcal · 51.7g P · 145.3g C · 15.3g F fdc

	kcal	protein g	carbs g	fat g
vision	550	45.0	50.0	15.0
fdc (100% match)	903	51.7	145.3	15.3

Per-item FDC breakdown (3 items)

Item	g	FDC match	kcal	P	C	F
rotini pasta	150	[Branded] ROTINI PASTA	508	18.8	109.8	2.7
diced vegetables	150	[SR Legacy] Spanish rice mix, dry mix, prepared (with canola/vegetable oil blend or diced tomatoes and margarine)	188	4.9	34.0	3.6
diced meat	150	[SR Legacy] Turkey, diced, light and dark meat, seasoned	207	28.1	1.5	9.0

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Meal 4 · no time

?P / ?C

Chicken beef tacos

893 kcal · 27.1g P · 84.7g C · 46.0g F fdc

	kcal	protein g	carbs g	fat g
vision	400	10.0	60.0	15.0
fdc (100% match)	893	27.1	84.7	46.0

Per-item FDC breakdown (4 items)

Item	g	FDC match	kcal	P	C	F
fried tortilla	75	[Survey (FNDDS)] Chicken fillet wrap sandwich, fried, from fast food	224	9.5	18.3	12.5
salsa	75	[Branded] SALSA	36	0.0	7.3	0.0
lime wedge	75	[Branded] WEDGE CHEESE CAKE, KEY LIME	258	4.2	21.6	17.4
black tortilla	75	[Branded] BLACK BEAN TORTILLA STYLE CHIPS, BLACK BEAN TORTILLA STYLE	375	13.4	37.5	16.1

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