Sunday, 15 February 2026
Recovery
Sleep, HRV, body battery, readiness
7h 36m
since last exercise
Morning 5K run
06:15 · 24min
Full recovery est. ~24h for moderate effort
Sleep score
7.4h total
48
HRV (overnight)
7d avg: 45ms
balanced62
Body Battery
Low 18 · High 95
68m
Deep
15%
195m
Light
44%
102m
REM
23%
19m
Awake
4%
Massage
Myofascial release and muscle recovery
Neck, shoulders, upper back
07:30 · 10 min · Pre-workout facial and upper trap release
Quads, hamstrings, calves, glutes
13:45 · 15 min · Post-run percussive therapy, 2 min per muscle group
IT band, thoracic spine, lats
19:00 · 10 min · Evening routine, slow rolling 30s per pass
Red light therapy
Photobiomodulation for tissue repair
Full body panel · 660nm + 850nm
07:15 · 15 min · 6 inches distance
Targeted knee and lower back
20:00 · 10 min · joint focus protocol
Studies show 3-5x/week optimal for collagen synthesis and inflammation
Cold exposure
Cold water immersion and ice therapy
Ice bath · 10°C · Full body
07:45 · 2 min 30s · post-morning routine
Left knee · Post-run targeted icing
14:00 · 15 min · reduce local inflammation
3x
This week
10°C
Water temp
2:30
Duration
Huberman protocol: 11 min/week total. You're at 7.5 min this week.
Acupuncture mat
Acupressure for parasympathetic activation
Full back + neck pillow
21:00 · 20 min · pre-bed wind-down
Observed benefits
Massage
35 min
Target: 30 min
Red light
5/7 days
Target: 5 days
Cold exposure
7.5 min
Target: 11 min
Acupuncture mat
6/7 days
Target: daily