Body
My health, open.
Sleep, training, blood tests and diet. Updated every morning from my watch and my training log.
7.4hours
68ms
61bpm
Since 1 Aug: 46 workouts in 13 weeks, 7h 12m of sleep a night and 7,906 steps a day.
- Slept 8 h31%
- In bed on time15%
- Up on time12%
- 15,000 steps8%
- Trained73%
- Ate to plan15%
- Share of the last 30 days.
Training
last 12 monthsRestHard
Sleep & recovery
recovery 62%30 Seprecoveredoklow– – 8 h29 Oct
Bedtime & wake-up
30 days30 Sep– – 23:00 and 07:0029 Oct
1 Augday7-day avg29 Oct
1 Augday7-day avg29 Oct
By sport
sessions · 12 months- Walk59 · 42 h
- Activity39 · 28 h
- Strength training7 · 4 h
- Run6 · 4 h
- Bike3 · 2 h
- Racket sports1 · 1 h
- Rowing machine1 · 1 h
- Stationary bike1 · 0 h
Recent activities
- Lower 2 · deadlift29 Oct18 sets
- Intervals · 4×4 + Zone 229 Oct6 sets
- Walk28 Oct15 min · 104 bpm · 126 kcal
- Rowing machine28 Oct33 min · 165 bpm · 387 kcal
- Stationary bike28 Oct22 min · 144 bpm · 247 kcal
- Strength training28 Oct32 min · 122 bpm · 263 kcal
- Strength training27 Oct66 min · 128 bpm · 370 kcal
- Upper 1 · bench press27 Oct14 sets
Body
- Height
- 1.81 m
- Weight · 7d
- 79.4 kg
- Body fat
- 24.6 %
- VO₂ max
- – ml/kg/min
Blood panel
latest 18 MayHeart
- LDL cholesterolHigh157 mg/dL
- Total cholesterolHigh218 mg/dL
- HDL45 mg/dL
- Triglycerides80 mg/dL
- Triglycerides / HDL1.78
Metabolism
- Glucose83 mg/dL
- Vitamin B12480 pg/mL
- FolateLow4.5 ng/mL
Kidneys
- Creatinine1.02 mg/dL
- Filtration rate (eGFR)90.5 mL/min
- Uric acid5.7 mg/dL
- Sodium138 mEq/L
- Potassium4.6 mEq/L
- Calcium10 mg/dL
Liver
- ALT26 U/L
- GGT22 U/L
- Total bilirubinHigh1.3 mg/dL
- Alkaline phosphatase82 U/L
- Albumin4.8 g/dL
Blood
- Haemoglobin16.4 g/dL
- Haematocrit49.1 %
- MCV90 fL
- RDW13.4 %
- Platelets272 10³/µL
- Ferritin145 ng/mL
- Transferrin saturation28 %
- Iron86 µg/dL
Immune
- CRP0.5 mg/L
- ESR6 mm/h
- White blood cells5.75 10³/µL
- Lymphocytes %33.3 %
- Eosinophils %High7.2 %
Hormones
- TSH1.87 µIU/mL
- Total testosterone499.49 ng/dL
- Cortisol (morning)17.5 µg/dL
Band: the lab's normal range. Each marker shows its latest result.
Diet
Lean bulkCalories2,371 / 2,300 kcal
today's plan vs target
Protein176 / 176 g
today's plan vs target
Days on plan80%
last 30 days