Weekly Journal

1

Physical Readiness

Training week type

Base

Build

Deload

Race

Taper

How did the week feel against what A&R's numbers said? Divergence is the signal — the app owns the recap.

How well did I read and respond to my body's fatigue signals?

Listened well

Partially

Overrode

2

Engagement vs. Avoidance

Where did I lean in this week — what effortful or uncomfortable thing did I show up for?

Where did I notice avoidance or drift? What was the friction that triggered it?

3

Cognitive Sub-Currents

Did any persistent planning thoughts or food windows appear this week?

Yes

No

What was the trigger — food itself, or friction/exhaustion as an escape route? Which risk-doc entry does this match (#1–11) — or is it new? Optional: underneath it, what was I needing? Leave blank if no answer comes.

4

Most Protective Habit

What single choice or boundary protected your baseline stability this week?

5

Recovery Defense

How was the recovery defense this week?

Solid

Mostly

Had a slip

What was the function? What preceded it, and what followed?

Urges ridden out, chains caught? Near-misses are evidence of what works — log them with the same weight.

6

Tactical Pivot

Next week's highest-risk moment?

If it arrives, then… One concrete move, decided now.

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