2026-05-18 · BFL

Sleep + Recovery Oura

Readiness

Sleep

Main sleep 7h12 · 87% efficient

HR 46 HR low 42 HRV 58 breath 14.6 latency 8min

Body-temp deviation: -0.63°C (trend -0.25°C)

Contributor breakdown

Readiness

activity balance 80

body temperature 84

hrv balance 92

previous day activity 95

previous night 87

recovery index 79

resting heart rate 100

sleep balance 84

sleep regularity 87

Sleep

deep sleep 72

efficiency 88

latency 81

rem sleep 96

restfulness 65

timing 81

total sleep 86

Fix date (OCR misread)

Workout (8 exercises, 24 sets)

★ Hack Squat quads

Rename

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

Leg Extension quads

Rename

Set	Reps	Weight (kg)	Intensity	↑
1	12	68.0	9

★ Lying Leg Curl hamstrings

Rename

Set	Reps	Weight (kg)	Intensity
1	12	30.0	6
2	10	55.0	7
3	8	60.0	8
4	6	65.0	9
5	12	50.0	9

Dumbbell Lunge hamstrings

Rename

Set	Reps	Weight (kg)	Intensity	↑
1	12	12.5	9

★ Seated Calf Raise calves

Rename

Set	Reps	Weight (kg)	Intensity
1	20	100.0	6
2	20	118.0	7
3	18	127.0	8
4	18	146.0	9
5	20	118.0	9

Standing Calf Raise calves

Rename

Set	Reps	Weight (kg)	Intensity	↑
1	12	55.0	9

★ Incline Slider Machine abs

Rename

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

Knee Raises abs

Rename

Set	Reps	Weight (kg)	Intensity	↑
1	12	–	8

Diet (5 meals)

Meal 1 · 8:13 AM

?P / ?C

16oz protein shake

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 · 2:41 PM

?P / ?C

None

450 kcal · 35.0g P · 50.0g C · 10.0g F vision

	kcal	protein g	carbs g	fat g
vision	450	35.0	50.0	10.0

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Meal 3 · 5:10 PM

?P / ?C

None

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

	kcal	protein g	carbs g	fat g
vision	400	30.0	40.0	15.0

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Meal 4 · 5:10 PM

?P / ?C

None

120 kcal · 20.0g P · 6.0g C · 4.0g F vision

	kcal	protein g	carbs g	fat g
vision	120	20.0	6.0	4.0

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Meal 5 · 9:02 PM

?P / ?C

None

600 kcal · 40.0g P · 70.0g C · 25.0g F vision

	kcal	protein g	carbs g	fat g
vision	600	40.0	70.0	25.0

Edit macros (override vision)

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