Training
stated focus: Build — increase VO2 max to get faster
7
days since last activity
longest gap since early June
0.0 mi
run volume this week
↓ 2.9 mi 4-week average
7:30 /mi
best recent pace
↑ from 12:51 /mi in early June
Run volume per week · last 8 weeks
(total 22.2 mi across 13 runs)
View as table
| Week of | Run miles | Runs | Lifts |
|---|---|---|---|
| Jun 1 | 3.5 | 3 | 0 |
| Jun 8 | 0.0 | 0 | 0 |
| Jun 15 | 7.0 | 5 | 2 |
| Jun 22 | 7.7 | 3 | 0 |
| Jun 29 | 0.0 | 0 | 1 |
| Jul 6 | 2.1 | 1 | 1 |
| Jul 13 | 1.9 | 1 | 1 |
| Jul 20 (current) | 0.0 | 0 | 0 |
Moving pace · every run over 1.5 miles, newest first
Green clears the 8:17 /mi needed for the 25:45 5K currently predicted from your zones
Jul 19 · 1.93 mi7:30
Jul 12 · 2.05 mi8:16
Jun 28 · 3.30 mi9:31
Jun 23 · 4.02 mi9:22
Jun 15 · 3.10 mi10:50
Two trends are pulling in opposite directions. Speed is genuinely improving — moving pace has
come down from 12:51 /mi in early June to 7:30 /mi on Jul 19, and the last two runs both cleared the
8:17 /mi that the predicted 25:45 5K implies. Volume has gone the other way: the Jun 22 peak week was
7.7 miles, the last four weeks average 2.9, and the current week is empty at seven days since any
recorded session.
For a stated VO2 max build, the shape of that is backwards. Short and fast is the right stimulus, but it only compounds on top of an aerobic base, and the base is where the miles went. The other thing worth fixing: FTP is an estimate rather than a measured number, and the 5K time is a prediction rather than a result, so every zone on this page is derived from a race you have not actually run. One timed 5K would replace all of it with real data.
For a stated VO2 max build, the shape of that is backwards. Short and fast is the right stimulus, but it only compounds on top of an aerobic base, and the base is where the miles went. The other thing worth fixing: FTP is an estimate rather than a measured number, and the 5K time is a prediction rather than a result, so every zone on this page is derived from a race you have not actually run. One timed 5K would replace all of it with real data.
Fantasy Football
2026 draft board · consensus ADP, PPR
45
days to kickoff
Wed, Sep 9 · NE at SEA
1.01
Jahmyr Gibbs
ADP 1.7 · Bijan 1.8, coin flip
Aug
draft window
board refreshes twice daily
Round 1 · top 12 by ADP
1Jahmyr Gibbs RB1.7
2Bijan Robinson RB1.8
3Ja'Marr Chase WR3.3
4Puka Nacua WR4.3
5Jaxon Smith-Njigba WR5.8
6Christian McCaffrey RB6.5
7Jonathan Taylor RB8.0
8Amon-Ra St. Brown WR8.3
9CeeDee Lamb WR11.5
10James Cook RB11.6
11Ashton Jeanty RB12.3
12Justin Jefferson WR12.7
Rounds 2–3 · the turn
13De'Von Achane RB14.2
14Saquon Barkley RB16.8
15Omarion Hampton RB16.9
16Chase Brown RB17.4
17Drake London WR17.6
18Brock Bowers TE19.7
19Kenneth Walker RB20.1
20Derrick Henry RB21.2
21Trey McBride TE21.7
22Nico Collins WR23.6
23A.J. Brown WR24.3
24Jeremiyah Love RB24.4
Targets and fades
-
Sleeper
Kenneth Gainwell, RB — ADP ~100Career highs last year: 1,023 scrimmage yards, 8 TDs, 73 catches. Lands in a committee on an offense that targets backs heavily — PPR floor well above his cost.
-
Breakout
Bhayshul Tuten, RB — ADP ~60386 yards and 7 TDs as a backup rookie, scored in all four games with 9+ touches, fastest 40 among 2025 draft-class backs. Steps into the primary role after Etienne's departure.
-
Bust
Sam Darnold, QBFinished QB14, projects QB20. Run-first offense ranked third in rushing attempts, 20 turnovers last season, negligible rushing floor of his own. Let someone else pay for the Super Bowl.
Board reads PPR consensus ADP; half-PPR pushes the backs up and standard pushes Chase and Nacua
down a slot or two. The 1.01 is effectively a coin flip — Gibbs and Robinson are separated by
0.1 of a pick, which is noise. From the turn onward the shape of this board favours taking the
elite tight ends earlier than usual: Bowers and McBride go inside the top 22 while the WR room
stays deep into round four, so the positional edge is at TE, not receiver.
In September this panel switches from a draft board to weekly start/sit calls. That needs your roster, which no connected service exposes — send it once and it can be tracked from there.
In September this panel switches from a draft board to weekly start/sit calls. That needs your roster, which no connected service exposes — send it once and it can be tracked from there.
Inbox
personal inbox · last 7 days
200+
unread threads
Gmail estimate, capped
3
need attention
2 are security alerts
~98%
promo / noise
16 of ~1,021 are people
7-day mix (full count this refresh)
Promos & updates (~1,005)Primary (6)Social (10)
View as table
| Category | Threads |
|---|---|
| Promos & updates | ~1,005 |
| Primary | 6 |
| Social | 10 |
Needs attention
-
Security
2 security alerts — 2 new-passkey notices minutes apart, both on one account (Jul 27)details in the private dashboard
-
Setup
1 bounced email — a message you sent Sunday failed to deliver (Aug 2)details in the private dashboard
Money this week
-
Count
200+ payment / order / balance noticesGmail estimate, capped — merchants and amounts shown only in the private dashboard
Public view — email senders, subjects, amounts and account details appear
only in the private version of this dashboard.
Run Conditions
7-day outlook · nearest trailhead
Heat advisory
Excessive heat expected. Six of the next seven days top 90°F, and overnight lows never drop below 73°F — there is no cool part of the afternoon this week.
Daily high / low °F
SUN
91
73
MON
90
73
TUE
96
74
WED
92
78
THU
92
74
FRI
94
73
SAT
83
75
View as table
| Day | High | Low |
|---|---|---|
| Sunday | 91 | 73 |
| Monday | 90 | 73 |
| Tuesday | 96 | 74 |
| Wednesday | 92 | 78 |
| Thursday | 92 | 74 |
| Friday | 94 | 73 |
| Saturday | 83 | 75 |
This week's window
-
Best
Saturday, any time — 83°F highThe only day all week under 90. If one longer run gets done, put it here.
-
Daily
Before 8:00 AM, every other dayLows land 73–78°F just before dawn. Your June block already ran at 6:25–8:41 AM, so this is a return to what worked, not a new habit.
-
Avoid
Tuesday afternoon — 96°FWeek's peak. Wednesday is the worst overnight at a 78°F low, so Wednesday morning offers the least relief.
Trail options nearby
-
5.9 mi
Ridge Walk / Spring Gap / BMRR · Red Mountain Park5.2 mi moderate loop · 423 ft gain · 4.7★ — closest trailhead. Shaded ridge running on gravel and dirt, and the flattest profile here; the sane option in this heat.
-
10.1 mi
Moss Rock Preserve Trail3.4 mi moderate loop · 360 ft gain · 4.5★ — shortest of the three. Creek crossing, small waterfall and rock formations, which matter at 90°F. Navigation is the catch: many unmarked branch-offs.
-
12.7 mi
Kings Chair Loop · Oak Mountain State Park4.4 mi moderate loop · 751 ft gain · 4.8★ — highest rated and the most climbing, with an overlook at the top. Park entry fee applies. Save it for Saturday.
Distances are trailhead-to-home. Ratings and route stats are AllTrails' own, pulled live on each
refresh; the tag on each row is how far you would drive.
GitHub
github.com/vlad-hub86 · 4 repos
1
commits today
0 all of yesterday
4
open PRs
newest opened today
121
commits this week
peak 94 on Mon Jul 27
Commits per day · last 7 days
(total 121)
View as table
| Day | Commits |
|---|---|
| Mon Jul 27 | 94 |
| Tue Jul 28 | 16 |
| Wed Jul 29 | 7 |
| Thu Jul 30 | 2 |
| Fri Jul 31 | 1 |
| Sat Aug 1 | 0 |
| Sun Aug 2 (today, partial) | 1 |
Open pull requests
-
Draft
mikeside.com #5 — Fix Porkbun deploy: reset stale FTP sync state, remove concurrency raceCopilot draft · opened today, awaiting your review
-
Yours
miajune-site #6 — Online membership signup with contract flowOpen 10 days · needs a dedicated Formspree endpoint and a Square contract template before it goes live
-
Draft
phish-setlist-bot #1 — Fix test-post workflow on self-hosted runnerCopilot draft · open 11 days, untouched since Jul 22
-
Bot
miajune-site #5 — Add Cloudflare Workers configurationCloudflare bot · open 12 days, needs a merge-or-close decision
Commit counts are by author date in Central Time; today's bar is a partial day.
Phish Setlist Predictor
bonus · MSG residency, each night recreates the year matching its show number
8 / 20
last night scored
Jul 27 · #95 · model v10
1996
next theme · Wed Jul 29
MSG show #96 · final night
4 / 5
nights scored
residency ends Jul 29 · #96
The model, its version history, the full scoring table and each night's 20 picks live on the
standalone page — open the setlist predictor →.
That page is the single source of truth; this tile mirrors it.