2026-05-15 · BFL

Sleep + Recovery Oura

Readiness

Sleep

Main sleep 8h20 · 88% efficient

HR 48 HR low 45 HRV 39 breath 15.0 latency 15min

Body-temp deviation: -0.04°C (trend +0.05°C)

Contributor breakdown

Readiness

activity balance 77

body temperature 100

hrv balance 75

previous day activity 79

previous night 100

recovery index 100

resting heart rate 86

sleep balance 83

sleep regularity 84

Sleep

deep sleep 98

efficiency 90

latency 99

rem sleep 96

restfulness 67

timing 77

total sleep 97

Fix date (OCR misread)

Workout (7 exercises, 25 sets)

★ Chest press free weight chest

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

Incline dumbbell fly chest

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Set	Reps	Weight (kg)	Intensity	↑
1	9	20.0	10

★ Shoulder press free shoulders

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

Dumbbell shoulder press shoulders

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Set	Reps	Weight (kg)	Intensity	↑
1	9	12.5	10

★ Cable rows back

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Set	Reps	Weight (kg)	Intensity
1	12	55.0	7
2	10	65.0	8
3	8	75.0	8
4	5	85.0	10
5	12	55.0	10

★ Preacher curls biceps

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Set	Reps	Weight (kg)	Intensity
1	12	20.0	7
2	10	25.0	8
3	8	30.0	8
4	6	35.0	10

★ Cable pull downs triceps

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Set	Reps	Weight (kg)	Intensity
1	12	27.0	6
2	10	30.0	7
3	8	33.0	7
4	5	40.0	10
5	10	27.0	9

Aerobic

Hike: Afternoon Hike · 183 min · 7.29 km · 25:05/km

Source: strava.

Diet (3 meals)

Meal 1 · 1:40 PM

?P / ?C

None

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 2 · 8:00 AM

1.0P / ?C

protein shake

No photo matched.

520 kcal · 50.0g P · 50.0g C · 20.0g F manual

	kcal	protein g	carbs g	fat g
manual	520	50.0	50.0	20.0

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Meal 3 · 9:03 PM

?P / ?C

Turkey Swiss avocado sandwich

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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