2026-05-13 · BFL

Sleep + Recovery Oura

Readiness

Sleep

Main sleep 7h45 · 93% efficient

HR 50 HR low 46 HRV 36 breath 15.8 latency 6min

sleep 0h54 · 74% efficient

HR 51 HR low 48 HRV 55 latency 18min

sleep 0h41 · 61% efficient

HR 51 HR low 51 HRV 26 latency 22min

Body-temp deviation: -0.08°C (trend +0.13°C)

Contributor breakdown

Readiness

activity balance 82

body temperature 100

hrv balance 88

previous day activity 74

previous night 100

recovery index 96

resting heart rate 78

sleep balance 84

sleep regularity 84

Sleep

deep sleep 96

efficiency 90

latency 72

rem sleep 92

restfulness 77

timing 91

total sleep 100

Fix date (OCR misread)

Workout (7 exercises, 24 sets)

★ Squats free weight quads

Rename

Set	Reps	Weight (kg)	Intensity
1	12	20.0	7
2	10	30.0	8
3	8	40.0	8
4	6	50.0	9
5	12	30.0	8
6	12	40.0	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	10	70.0	8
5	12	60.0	9

Dumbbell lunge hamstrings

Rename

Set	Reps	Weight (kg)	Intensity	↑
1	8	12.5	9

★ Seated calf raises calves

Rename

Set	Reps	Weight (kg)	Intensity
1	20	100.0	6
2	15	118.0	7
3	14	136.0	8
4	14	155.0	9
5	15	118.0	9

Standing calf raises calves

Rename

Set	Reps	Weight (kg)	Intensity	↑
1	10	85.0	10

★ Incline slider machine abs

Rename

Set	Reps	Weight (kg)	Intensity
1	12	5.0	6
2	10	6.0	7
3	18	6.0	8
4	12	7.0	9
5	12	8.0	9

Knee raises abs

Rename

Set	Reps	Weight (kg)	Intensity	↑
1	14	–	9

Diet (4 meals)

Meal 1 · 10:58 AM

?P / ?C

Carnitas burrito bowl

450 kcal · 30.0g P · 40.0g C · 15.0g F vision

	kcal	protein g	carbs g	fat g
vision	450	30.0	40.0	15.0

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Meal 2 · 7:55 PM

?P / ?C

Salmon & asparagus over brown rice

550 kcal · 45.0g P · 50.0g C · 15.0g F vision

	kcal	protein g	carbs g	fat g
vision	550	45.0	50.0	15.0

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Meal 3 · 8:05 PM

?P / ?C

None

400 kcal · 25.0g P · 40.0g C · 15.0g F vision

	kcal	protein g	carbs g	fat g
vision	400	25.0	40.0	15.0

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Meal 4 · 8:36 PM

?P / ?C

Cottage cheese

98 kcal · 11.0g P · 3.0g C · 4.0g F vision

	kcal	protein g	carbs g	fat g
vision	98	11.0	3.0	4.0

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