Weight progress
111.5kg
Down 1.0 kg versus the 8 August entry of 112.5 kg. Remaining to the 90 kg target: 21.5 kg.
Command centre
This week balances Chris's steady training and weight-loss momentum with your wife's race-week carb needs. Wife portions are separated clearly in each recipe so Chris can stay portion-led.
Training rhythm
Chris gets two strength sessions, one Zwift interval session, one mobility reset, one short Zwift endurance ride, one optional Saturday shakeout, and a Sunday support/recovery day.
Race-week food logic
Dinners from Wednesday to Saturday have wife-specific carb increases, while Chris keeps measured rice, pasta, bread and fats. Saturday avoids heavy, spicy or unfamiliar food.
Calendar adjustment
No work-travel blocks were found. Monday to Friday are normal workdays, with Friday afternoon busy. Weekend is flexible and Sunday is reserved for race support.
Weather adjustment
The week looks changeable. Thursday and Friday are wet, Saturday looks drier, and Sunday carries rain risk, so Chris's long road ride is replaced with support/recovery.
Quick week view
MonStrength A, chickpea pasta, batch chilli.
TueZwift intervals, leftover lunch, udon.
WedMobility, chicken lunch, first carb-build dinner.
ThuStrength B, wet weather, pasta dinner.
FriShort Zwift, busy afternoon, rice and naan dinner.
SunRace support, picnic box, recovery dal.
Smart scale progress
The Friday hospital reading is weight-only, so body-fat and muscle metrics are left blank until the next full smart-scale entry.
Goal status
Current: 111.5 kg. Target: 90.0 kg. Remaining: 21.5 kg.
Deficit guidance
Keep the deficit moderate: protein anchor, high-fibre meals, measured fats, and controlled carbs for Chris. Do not chase a harsher deficit during a stressful race-support week.
Next clean data point
When back on your own scale, add a full morning reading with body composition. Treat this hospital reading as a useful trend marker, not a perfect like-for-like comparison.
| Date | Weight | Change | Interpretation |
|---|
Daily training and meals
Each meal has a dropdown with exact quantities, separate Chris and wife portions, cooking time, leftovers and clear step-by-step method.
Recipe library
Use this index when you want the recipe without scrolling back to the day card.
Tesco shopping checklist
Every item is a checkbox with approximate amount or weight. Optional and Chris-only items are marked in the relevant category.
Source and assumption notes
Calendar: used visible calendar blocks for 24-30 August 2026 and found no work-travel sequence. Private/personal details are not shown.
Weather: Devon and Dartmoor forecasts were changeable, with heavy rain risk Thursday/Friday and rain risk Sunday, so the plan favours indoor training and Sunday race support.
Gym: Premier Gym public facilities list strength equipment, dumbbells, squat racks, lifting platforms, resistance machines, cardio kit, group cycle, yoga/hot yoga, HYROX area, sauna/steam, showers and lockers.
Nutrition: This is general planning only. Your wife's exact race fuelling should follow foods and quantities she has already practised.
Deployment note
This is a single-file HTML dashboard ready to copy into the GitHub-backed site for www.christrainingplan.com. It has not been uploaded to GitHub from this build.