=== GARMIN ===
date	hrv_night	hrv_avg	rhr	sleep_h	sleep_score	sleep_stages	bb_high	bb_low	stress	acute_load	recovery_h
2026-05-25	40.0	32.0	54	8.65	93	{"deep_min": 87, "light_min": 290, "rem_min": 142, "awake_min": 5}	92	24	30		
2026-05-26	40.0	32.0	57	8.45	89	{"deep_min": 122, "light_min": 276, "rem_min": 109, "awake_min": 25}	90	25	35		
2026-05-27	32.0	33.0	56	8.57	79	{"deep_min": 48, "light_min": 363, "rem_min": 103, "awake_min": 21}	74	18	34		
2026-05-28	36.0	34.0	55	9.1	85	{"deep_min": 67, "light_min": 382, "rem_min": 97, "awake_min": 8}	87	34	23		
2026-05-29	46.0	37.0	52	8.51	88	{"deep_min": 73, "light_min": 346, "rem_min": 92, "awake_min": 0}	100	44	22		
2026-05-30	51.0	40.0	49	8.97	88	{"deep_min": 45, "light_min": 363, "rem_min": 130, "awake_min": 14}	100	25	26		
2026-05-31	43.0	41.0	53	8.38	88	{"deep_min": 71, "light_min": 311, "rem_min": 121, "awake_min": 8}	87	30	26		
2026-06-01	42.0	41.0	55	8.28	83	{"deep_min": 96, "light_min": 330, "rem_min": 71, "awake_min": 16}	78	25	28		
2026-06-02	35.0	40.0	57	7.37	68	{"deep_min": 62, "light_min": 325, "rem_min": 55, "awake_min": 50}	68	23	33		
2026-06-03	38.0	41.0	56	8.73	81	{"deep_min": 48, "light_min": 368, "rem_min": 108, "awake_min": 3}	81	40	25		
2026-06-04	31.0	40.0	57	7.55	49	{"deep_min": 61, "light_min": 338, "rem_min": 54, "awake_min": 153}	56	25	26		
2026-06-05	38.0	39.0	56	7.02	59	{"deep_min": 0, "light_min": 318, "rem_min": 103, "awake_min": 26}	89	71	19		
2026-06-06	37.0	37.0	58	7.5	76	{"deep_min": 54, "light_min": 342, "rem_min": 54, "awake_min": 20}	70	30	25		
2026-06-07			58	0.0		{"deep_min": 0, "light_min": 0, "rem_min": 0, "awake_min": 0}	56	56	24		
2026-07-26	36.0	36.0	53	10.5	78	{"deep_min": 0, "light_min": 0, "rem_min": 0, "awake_min": 0}	81	25	35		
2026-07-27						{"deep_min": 0, "light_min": 0, "rem_min": 0, "awake_min": 0}		17	50		
2026-07-28						{"deep_min": 0, "light_min": 0, "rem_min": 0, "awake_min": 0}		19			
2026-07-29						{"deep_min": 0, "light_min": 0, "rem_min": 0, "awake_min": 0}		6	76		
2026-07-30						{"deep_min": 0, "light_min": 0, "rem_min": 0, "awake_min": 0}		23	28	314.0	15.0
2026-07-31						{"deep_min": 0, "light_min": 0, "rem_min": 0, "awake_min": 0}		26	20	404.0	32.0
2026-08-01						{"deep_min": 0, "light_min": 0, "rem_min": 0, "awake_min": 0}		21	27	534.0	60.0
2026-08-02						{"deep_min": 0, "light_min": 0, "rem_min": 0, "awake_min": 0}					
2026-08-03	32.0	34.0	55	8.083333333333334	76	{"deep_min": 40, "light_min": 0, "rem_min": 71, "awake_min": 0}	68				
2026-08-04	38.0	35.0	51	8.05	87	{"deep_min": 76, "light_min": 0, "rem_min": 67, "awake_min": 0}	100				
2026-08-05	43.0	37.0	51	7.6	82	{"deep_min": 90, "light_min": 0, "rem_min": 63, "awake_min": 0}		28	39	381.0	6.0
2026-08-06	42.0	38.0	53	6.1	57	{"deep_min": 0, "light_min": 0, "rem_min": 102, "awake_min": 0}					
2026-08-07						{"deep_min": 0, "light_min": 0, "rem_min": 0, "awake_min": 0}		21	35	316.0	
2026-08-08	34.0	37.0	55	8.8	67	{"deep_min": 19, "light_min": 0, "rem_min": 144, "awake_min": 0}	67	31	30	244.0	22.0
2026-08-09						{"deep_min": 0, "light_min": 0, "rem_min": 0, "awake_min": 0}		10	44	279.0	16.0
2026-08-10	33.0	37.0	53	8.183333333333334	78	{"deep_min": 31, "light_min": 0, "rem_min": 107, "awake_min": 0}	59	24	32	225.0	2.0
2026-08-11	41.0	38.0	53	8.866666666666667	81	{"deep_min": 27, "light_min": 0, "rem_min": 102, "awake_min": 0}	95		23	169.0	
2026-08-12	47.0	39.0	51	8.25	90	{"deep_min": 56, "light_min": 0, "rem_min": 116, "awake_min": 0}	100	39	21	125.0	
2026-08-13	39.0	39.0	53	8.616666666666667	79	{"deep_min": 39, "light_min": 0, "rem_min": 121, "awake_min": 0}	81	22	38	136.0	13.0
2026-08-14	34.0	38.0	56	8.066666666666666	77	{"deep_min": 59, "light_min": 0, "rem_min": 124, "awake_min": 0}	55	18	38	109.0	
2026-08-15	33.0	37.0	57	5.75	55	{"deep_min": 0, "light_min": 0, "rem_min": 64, "awake_min": 0}	60	12	42	82.0	
2026-08-16				7.9	78	{"deep_min": 50, "light_min": 0, "rem_min": 68, "awake_min": 0}					
2026-08-17	41.0	39.0	54	8.45	86	{"deep_min": 60, "light_min": 0, "rem_min": 101, "awake_min": 0}	91	20	39	44.0	
2026-08-18						{"deep_min": 0, "light_min": 0, "rem_min": 0, "awake_min": 0}		23	33	30.0	
2026-08-19				9.283333333333333	81	{"deep_min": 45, "light_min": 0, "rem_min": 131, "awake_min": 0}					
2026-08-20				8.316666666666666	79	{"deep_min": 29, "light_min": 0, "rem_min": 118, "awake_min": 0}					
2026-08-21				7.35	60	{"deep_min": 8, "light_min": 0, "rem_min": 37, "awake_min": 0}					
2026-08-22				8.4	71	{"deep_min": 24, "light_min": 0, "rem_min": 78, "awake_min": 0}					
2026-08-23				8.833333333333334	83	{"deep_min": 68, "light_min": 0, "rem_min": 130, "awake_min": 0}					
2026-08-24				9.133333333333333	85	{"deep_min": 36, "light_min": 0, "rem_min": 149, "awake_min": 0}					
2026-08-25				8.716666666666667	83	{"deep_min": 38, "light_min": 0, "rem_min": 104, "awake_min": 0}					
2026-08-26				8.683333333333334	84	{"deep_min": 58, "light_min": 0, "rem_min": 144, "awake_min": 0}					
2026-08-27				7.45	75	{"deep_min": 71, "light_min": 0, "rem_min": 52, "awake_min": 0}					
2026-08-28				12.216666666666667	79	{"deep_min": 39, "light_min": 0, "rem_min": 170, "awake_min": 0}					
2026-08-29				9.716666666666667	82	{"deep_min": 46, "light_min": 0, "rem_min": 121, "awake_min": 0}					
2026-08-30				5.5	43	{"deep_min": 63, "light_min": 0, "rem_min": 0, "awake_min": 0}					
2026-08-31	41.0	38.0	55	8.166666666666666	86	{"deep_min": 45, "light_min": 0, "rem_min": 118, "awake_min": 0}	91	27	35	36.0	15.0
2026-09-01	39.0	38.0	56	8.666666666666666	82	{"deep_min": 58, "light_min": 0, "rem_min": 99, "awake_min": 0}	75	22	37	30.0	
2026-09-02	34.0	37.0	58	7.033333333333333	54	{"deep_min": 0, "light_min": 0, "rem_min": 82, "awake_min": 0}	52	19	32	26.0	
2026-09-03	37.0	38.0	57	9.4	69	{"deep_min": 16, "light_min": 0, "rem_min": 114, "awake_min": 0}	75	23	35	23.0	
2026-09-04	44.0	39.0	53	8.183333333333334	81	{"deep_min": 34, "light_min": 0, "rem_min": 98, "awake_min": 0}	98	30	36	20.0	
2026-09-05	45.0	39.0	52	10.4	87	{"deep_min": 86, "light_min": 0, "rem_min": 193, "awake_min": 0}	100	20	40	17.0	
2026-09-06	32.0	39.0	57	4.35	53	{"deep_min": 13, "light_min": 0, "rem_min": 60, "awake_min": 0}	47	7	38	45.0	10.0
2026-09-08	33.0	3837.0	59	8.15	73	{"deep_min": 43, "light_min": 0, "rem_min": 47, "awake_min": 0}	52	14	43	30.0	
2026-09-09	42.0	39.0	50	8.183333333333334	87	{"deep_min": 56, "light_min": 0, "rem_min": 117, "awake_min": 0}	86	30	32	19.0	
2026-09-10	36.0	38.0	58	6.966666666666667	62	{"deep_min": 15, "light_min": 0, "rem_min": 79, "awake_min": 0}	68	17	36	19.0	
2026-09-11	33.0	37.0	57	7.016666666666667	63	{"deep_min": 31, "light_min": 0, "rem_min": 81, "awake_min": 0}	50	21	31	16.0	
2026-09-12	39.0	36.0	55	11.633333333333333	80	{"deep_min": 75, "light_min": 0, "rem_min": 138, "awake_min": 0}	83	14	43	13.0	
2026-09-14	39.0	37.0	54	9.933333333333334	76	{"deep_min": 44, "light_min": 0, "rem_min": 83, "awake_min": 0}	76	39	28	10.0	
2026-09-15	51.0	39.0		8.283333333333333	76	{"deep_min": 18, "light_min": 0, "rem_min": 127, "awake_min": 0}	100	33	28	7.0	
2026-09-16	48.0	41.0	48	8.366666666666667	86	{"deep_min": 83, "light_min": 0, "rem_min": 121, "awake_min": 0}	96	26	32	4.0	
2026-09-17	44.0	41.0	53	8.383333333333333	83	{"deep_min": 52, "light_min": 0, "rem_min": 114, "awake_min": 0}	59	6	44	189.0	30.0

=== SYMPTOMS ===
date	symptom	score	notes
2026-05-31	brain_fog	3	
2026-05-31	energy	5	
2026-05-31	mood	7	
2026-05-31	motivation	5	
2026-05-31	pem_risk	5	
2026-05-31	physical_fatigue	4	
2026-06-01	brain_fog	5	
2026-06-01	energy	6	
2026-06-01	mood	8	
2026-06-01	motivation	8	
2026-06-01	pem_risk	4	
2026-06-01	physical_fatigue	4	
2026-06-02	brain_fog	5	
2026-06-02	energy	6	
2026-06-02	mood	9	
2026-06-02	motivation	8	
2026-06-02	pem_risk	7	
2026-06-02	physical_fatigue	5	
2026-06-03	brain_fog	4	
2026-06-03	energy	6	
2026-06-03	mood	8	
2026-06-03	motivation	9	
2026-06-03	pem_risk	3	
2026-06-03	physical_fatigue	5	
2026-06-07	brain_fog	7	
2026-06-07	energy	7	
2026-06-07	mood	8	
2026-06-07	motivation	9	
2026-06-07	pem_risk	6	
2026-06-07	physical_fatigue	4	
2026-06-08	brain_fog	8	
2026-06-08	energy	8	
2026-06-08	mood	10	
2026-06-08	motivation	8	
2026-06-08	pem_risk	7	
2026-06-08	physical_fatigue	7	
2026-06-16	brain_fog	6	
2026-06-16	energy	5	
2026-06-16	mood	7	
2026-06-16	motivation	7	
2026-06-16	pem_risk	3	
2026-06-16	physical_fatigue	3	
2026-06-19	brain_fog	6	
2026-06-19	energy	6	
2026-06-19	mood	5	
2026-06-19	motivation	7	
2026-06-19	pem_risk	6	
2026-06-19	physical_fatigue	4	
2026-07-01	brain_fog	8	
2026-07-01	energy	5	
2026-07-01	mood	9	
2026-07-01	motivation	9	
2026-07-01	pem_risk	7	
2026-07-01	physical_fatigue	6	
2026-07-19	brain_fog	6	
2026-07-19	energy	7	
2026-07-19	mood	4	
2026-07-19	motivation	8	
2026-07-19	pem_risk	3	
2026-07-19	physical_fatigue	2	
2026-07-26	brain_fog	9	
2026-07-26	energy	6	
2026-07-26	mood	9	
2026-07-26	motivation	8	
2026-07-26	pem_risk	6	
2026-07-26	physical_fatigue	4	
2026-07-27	brain_fog	7	
2026-07-27	energy	6	
2026-07-27	mood	9	
2026-07-27	motivation	8	
2026-07-27	pem_risk	4	
2026-07-27	physical_fatigue	5	
2026-07-28	brain_fog	7	
2026-07-28	concentration	10	
2026-07-28	energy	5	
2026-07-28	headache	4	
2026-07-28	joint_pain	3	
2026-07-28	mood	6	
2026-07-28	motivation	10	
2026-07-28	pem_risk	8	
2026-07-28	physical_fatigue	6	
2026-07-28	touch_sensitivity	3	
2026-07-28	word_confusion	7	
2026-07-29	brain_fog	5	
2026-07-29	concentration	5	
2026-07-29	energy	6	
2026-07-29	headache	3	
2026-07-29	joint_pain	3	
2026-07-29	mood	7	
2026-07-29	motivation	8	
2026-07-29	pem_risk	7	
2026-07-29	physical_fatigue	7	
2026-07-29	touch_sensitivity	3	
2026-07-29	word_confusion	4	
2026-07-30	brain_fog	6	
2026-07-30	concentration	5	
2026-07-30	energy	7	
2026-07-30	joint_pain	3	
2026-07-30	mood	8	
2026-07-30	motivation	7	
2026-07-30	pem_risk	4	
2026-07-30	physical_fatigue	8	
2026-07-30	touch_sensitivity	1	
2026-07-31	brain_fog	7	
2026-07-31	concentration	5	
2026-07-31	energy	6	
2026-07-31	headache	2	
2026-07-31	joint_pain	2	
2026-07-31	mood	6	
2026-07-31	motivation	6	
2026-07-31	pem_risk	5	
2026-07-31	physical_fatigue	5	
2026-07-31	touch_sensitivity	1	
2026-07-31	word_confusion	4	
2026-08-01	brain_fog	8	
2026-08-01	concentration	6	
2026-08-01	energy	7	
2026-08-01	headache	2	
2026-08-01	joint_pain	1	
2026-08-01	mood	6	
2026-08-01	motivation	9	
2026-08-01	pem_risk	5	
2026-08-01	physical_fatigue	6	
2026-08-01	touch_sensitivity	1	
2026-08-01	word_confusion	4	
2026-08-02	brain_fog	10	
2026-08-02	concentration	9	
2026-08-02	energy	9	
2026-08-02	headache	5	
2026-08-02	joint_pain	7	
2026-08-02	mood	6	
2026-08-02	motivation	10	
2026-08-02	pem_risk	9	
2026-08-02	physical_fatigue	9	
2026-08-02	touch_sensitivity	6	
2026-08-02	word_confusion	7	
2026-08-03	brain_fog	9	
2026-08-03	concentration	8	
2026-08-03	energy	8	
2026-08-03	headache	6	
2026-08-03	joint_pain	6	
2026-08-03	mood	10	
2026-08-03	motivation	9	
2026-08-03	pem_risk	6	
2026-08-03	physical_fatigue	8	
2026-08-03	touch_sensitivity	4	
2026-08-04	brain_fog	7	
2026-08-04	concentration	8	
2026-08-04	energy	7	
2026-08-04	headache	7	
2026-08-04	joint_pain	4	
2026-08-04	mood	10	
2026-08-04	motivation	9	
2026-08-04	pem_risk	4	
2026-08-04	physical_fatigue	6	
2026-08-04	touch_sensitivity	3	
2026-08-04	word_confusion	4	
2026-08-05	brain_fog	10	
2026-08-05	concentration	9	
2026-08-05	energy	8	
2026-08-05	headache	6	
2026-08-05	joint_pain	3	
2026-08-05	mood	10	
2026-08-05	motivation	10	
2026-08-05	pem_risk	7	
2026-08-05	physical_fatigue	8	
2026-08-05	touch_sensitivity	1	
2026-08-05	word_confusion	7	
2026-08-06	brain_fog	6	
2026-08-06	concentration	8	
2026-08-06	energy	7	
2026-08-06	headache	5	
2026-08-06	joint_pain	3	
2026-08-06	mood	8	
2026-08-06	motivation	8	
2026-08-06	pem_risk	4	
2026-08-06	physical_fatigue	7	
2026-08-06	touch_sensitivity	4	
2026-08-06	word_confusion	4	
2026-08-07	brain_fog	6	
2026-08-07	concentration	7	
2026-08-07	energy	6	
2026-08-07	headache	6	
2026-08-07	joint_pain	4	
2026-08-07	mood	7	
2026-08-07	motivation	7	
2026-08-07	pem_risk	5	
2026-08-07	physical_fatigue	7	
2026-08-07	touch_sensitivity	3	
2026-08-07	word_confusion	6	
2026-08-08	brain_fog	9	
2026-08-08	concentration	6	
2026-08-08	energy	8	
2026-08-08	headache	6	
2026-08-08	joint_pain	3	
2026-08-08	mood	6	
2026-08-08	motivation	9	
2026-08-08	pem_risk	5	
2026-08-08	physical_fatigue	5	
2026-08-08	touch_sensitivity	1	
2026-08-08	word_confusion	7	
2026-08-09	brain_fog	8	
2026-08-09	concentration	8	
2026-08-09	energy	7	
2026-08-09	headache	2	
2026-08-09	joint_pain	4	
2026-08-09	mood	6	
2026-08-09	motivation	8	
2026-08-09	pem_risk	8	
2026-08-09	physical_fatigue	7	
2026-08-09	touch_sensitivity	2	
2026-08-09	word_confusion	7	
2026-08-10	brain_fog	10	
2026-08-10	concentration	9	
2026-08-10	energy	7	
2026-08-10	headache	7	
2026-08-10	joint_pain	6	
2026-08-10	mood	10	
2026-08-10	motivation	9	
2026-08-10	pem_risk	7	
2026-08-10	physical_fatigue	9	
2026-08-10	touch_sensitivity	4	
2026-08-10	word_confusion	7	
2026-08-11	brain_fog	9	
2026-08-11	concentration	8	
2026-08-11	energy	9	
2026-08-11	headache	5	
2026-08-11	joint_pain	3	
2026-08-11	mood	10	
2026-08-11	motivation	10	
2026-08-11	pem_risk	6	
2026-08-11	physical_fatigue	8	
2026-08-11	touch_sensitivity	3	
2026-08-11	word_confusion	8	
2026-08-12	brain_fog	9	
2026-08-12	concentration	8	
2026-08-12	energy	7	
2026-08-12	headache	3	
2026-08-12	joint_pain	1	
2026-08-12	mood	9	
2026-08-12	motivation	8	
2026-08-12	pem_risk	4	
2026-08-12	physical_fatigue	8	
2026-08-12	touch_sensitivity	2	
2026-08-12	word_confusion	5	
2026-08-13	brain_fog	10	
2026-08-13	concentration	8	
2026-08-13	energy	10	
2026-08-13	headache	2	
2026-08-13	joint_pain	4	
2026-08-13	mood	9	
2026-08-13	motivation	10	
2026-08-13	pem_risk	5	
2026-08-13	physical_fatigue	8	
2026-08-13	touch_sensitivity	1	
2026-08-13	word_confusion	7	
2026-08-14	brain_fog	7	
2026-08-14	concentration	8	
2026-08-14	energy	9	
2026-08-14	headache	5	
2026-08-14	joint_pain	5	
2026-08-14	mood	7	
2026-08-14	motivation	9	
2026-08-14	pem_risk	8	
2026-08-14	physical_fatigue	4	
2026-08-14	touch_sensitivity	3	
2026-08-14	word_confusion	7	
2026-08-15	brain_fog	8	
2026-08-15	concentration	10	
2026-08-15	energy	8	
2026-08-15	headache	5	
2026-08-15	joint_pain	1	
2026-08-15	mood	8	
2026-08-15	motivation	7	
2026-08-15	pem_risk	6	
2026-08-15	physical_fatigue	7	
2026-08-15	touch_sensitivity	1	
2026-08-15	word_confusion	8	
2026-08-16	brain_fog	7	
2026-08-16	concentration	9	
2026-08-16	energy	8	
2026-08-16	headache	4	
2026-08-16	joint_pain	6	Knees
2026-08-16	mood	7	
2026-08-16	motivation	8	
2026-08-16	pem_risk	4	
2026-08-16	physical_fatigue	6	
2026-08-16	touch_sensitivity	3	
2026-08-16	word_confusion	7	
2026-08-17	brain_fog	8	
2026-08-17	concentration	9	
2026-08-17	energy	9	
2026-08-17	headache	7	
2026-08-17	joint_pain	1	
2026-08-17	mood	7	
2026-08-17	motivation	10	
2026-08-17	pem_risk	5	
2026-08-17	physical_fatigue	7	
2026-08-17	touch_sensitivity	4	
2026-08-17	word_confusion	6	
2026-08-30	brain_fog	7	
2026-08-30	concentration	8	
2026-08-30	energy	9	
2026-08-30	headache	3	
2026-08-30	joint_pain	1	
2026-08-30	mood	10	
2026-08-30	motivation	10	
2026-08-30	pem_risk	7	
2026-08-30	physical_fatigue	9	
2026-08-30	touch_sensitivity	4	
2026-08-30	word_confusion	4	
2026-08-31	brain_fog	9	
2026-08-31	concentration	9	
2026-08-31	energy	8	
2026-08-31	headache	4	
2026-08-31	joint_pain	3	
2026-08-31	mood	9	
2026-08-31	motivation	8	
2026-08-31	pem_risk	5	
2026-08-31	physical_fatigue	7	
2026-08-31	touch_sensitivity	1	
2026-09-01	brain_fog	6	
2026-09-01	concentration	7	
2026-09-01	energy	6	
2026-09-01	headache	4	
2026-09-01	joint_pain	1	
2026-09-01	mood	7	
2026-09-01	motivation	8	
2026-09-01	pem_risk	4	
2026-09-01	physical_fatigue	8	
2026-09-01	touch_sensitivity	1	
2026-09-01	word_confusion	4	
2026-09-02	brain_fog	5	
2026-09-02	concentration	4	
2026-09-02	energy	5	
2026-09-02	headache	1	
2026-09-02	joint_pain	1	
2026-09-02	mood	7	
2026-09-02	motivation	6	
2026-09-02	pem_risk	4	
2026-09-02	physical_fatigue	6	
2026-09-02	touch_sensitivity	1	
2026-09-02	word_confusion	6	
2026-09-03	brain_fog	8	
2026-09-03	concentration	7	
2026-09-03	energy	7	
2026-09-03	headache	8	
2026-09-03	joint_pain	3	
2026-09-03	mood	6	
2026-09-03	motivation	9	
2026-09-03	pem_risk	7	
2026-09-03	physical_fatigue	7	
2026-09-03	touch_sensitivity	1	
2026-09-03	word_confusion	4	
2026-09-04	brain_fog	10	
2026-09-04	concentration	8	
2026-09-04	energy	8	
2026-09-04	headache	5	
2026-09-04	joint_pain	1	
2026-09-04	mood	9	
2026-09-04	motivation	9	
2026-09-04	pem_risk	5	
2026-09-04	physical_fatigue	9	
2026-09-04	touch_sensitivity	1	
2026-09-04	word_confusion	4	
2026-09-05	brain_fog	8	
2026-09-05	concentration	8	
2026-09-05	energy	8	
2026-09-05	headache	6	
2026-09-05	joint_pain	3	
2026-09-05	mood	9	
2026-09-05	motivation	7	
2026-09-05	pem_risk	5	
2026-09-05	physical_fatigue	5	
2026-09-05	touch_sensitivity	3	
2026-09-05	word_confusion	5	

=== CHECKLIST DETAIL ===
date	item	detail
2026-07-26	contrast_shower	{"hot_temp": "104", "cold_temp": "78", "duration": "2", "cycles": "4"}
2026-07-26	creatine	{"quantity": "5", "notes": "With am pills after workout"}
2026-07-26	ir_light	{"location": "Top of head", "duration": "30"}
2026-07-26	meditation	{"duration": "12", "quality": "2"}
2026-07-26	zone2_cardio	{"duration": "60", "avg_hr": "123", "max_hr": "142"}
2026-07-27	contrast_shower	{"hot_temp": "102", "cold_temp": "103", "duration": "2", "cycles": "3"}
2026-07-27	creatine	{"quantity": "5", "notes": null}
2026-07-27	ir_light	{"location": "Back of neck", "duration": "10"}
2026-07-27	meditation	{"duration": "10", "quality": "3"}
2026-07-27	zone2_cardio	{"duration": "60", "avg_hr": "133", "max_hr": "145"}
2026-07-28	contrast_shower	{"hot_temp": "105", "cold_temp": "68", "duration": "2", "cycles": "3"}
2026-07-28	creatine	{"quantity": "5", "notes": "8:56 with am pills"}
2026-07-28	ir_light	{"location": "Back of neck, top of head, ", "duration": "10"}
2026-07-28	meditation	{"duration": "10", "quality": "5"}
2026-07-28	zone2_cardio	{"activity": "Indoor cy", "duration": "65", "avg_hr": "129", "max_hr": "140", "epoc": "53", "recovery_h": "19", "time_of_day": "07:18"}
2026-07-29	contrast_shower	{"hot_temp": "104", "cold_temp": "62", "duration": "2", "cycles": "2"}
2026-07-29	ir_light	{"location": "Back of neck, top of head, ", "duration": "10", "time_of_day": null}
2026-07-29	meditation	{"duration": "10", "quality": "3"}
2026-07-30	contrast_shower	{"hot_temp": "104", "cold_temp": "64", "duration": "2", "cycles": "3"}
2026-07-30	creatine	{"quantity": "5", "notes": null}
2026-07-30	ir_light	{"location": "Back of neck, top of head, ", "duration": "10", "time_of_day": "06:30"}
2026-07-30	meditation	{"duration": "10", "quality": "2"}
2026-07-30	zone2_cardio	{"activity": "Indoor cy", "duration": "64", "avg_hr": "129", "max_hr": "139", "epoc": "57", "recovery_h": "28", "time_of_day": "07:14"}
2026-07-31	contrast_shower	{"hot_temp": "104", "cold_temp": "68", "duration": "4", "cycles": "2"}
2026-07-31	creatine	{"quantity": "5", "notes": "After work out"}
2026-07-31	ir_light	{"location": "Back of neck, top of head, ", "duration": "15", "time_of_day": "07:30"}
2026-07-31	meditation	{"duration": "10", "quality": "3"}
2026-07-31	zone2_cardio	{"activity": "Indoor cy", "duration": "86", "avg_hr": "134", "max_hr": "244", "epoc": "100", "recovery_h": "40", "time_of_day": "22:00"}
2026-08-01	contrast_shower	{"hot_temp": "103", "cold_temp": "68", "duration": "5", "cycles": "2"}
2026-08-01	creatine	{"quantity": "5", "notes": null}
2026-08-01	ir_light	{"location": "Back of neck, top of head, ", "duration": "10", "time_of_day": "06:00"}
2026-08-01	meditation	{"duration": "10", "quality": "2"}
2026-08-01	zone2_cardio	{"activity": "Indoor cy", "duration": "64", "avg_hr": "142", "max_hr": "155", "epoc": "139", "recovery_h": "67", "time_of_day": "14:00"}
2026-08-02	ir_light	{"location": "Back of neck, top of head, ", "duration": "15", "time_of_day": "06:30"}
2026-08-02	meditation	{"duration": "10", "quality": "4"}
2026-08-02	zone2_cardio	{"activity": "Indoor cy", "duration": "66", "avg_hr": "108", "max_hr": "121", "epoc": "15", "recovery_h": "38", "time_of_day": "07:00"}
2026-08-03	ir_light	{"location": "Back of neck, top of head, ", "duration": "10", "time_of_day": "06:15"}
2026-08-03	meditation	{"duration": "10", "quality": "4"}
2026-08-04	contrast_shower	{"hot_temp": "103", "cold_temp": "84", "duration": "5", "cycles": "2"}
2026-08-04	creatine	{"quantity": "5", "notes": null}
2026-08-04	ir_light	{"location": "Ass", "duration": null, "time_of_day": null}
2026-08-04	meditation	{"duration": "10", "quality": "7"}
2026-08-04	zone2_cardio	{"activity": "Indoor cy", "duration": "60", "avg_hr": "118", "max_hr": "132", "epoc": "30", "recovery_h": "18", "time_of_day": "07:40"}
2026-08-05	contrast_shower	{"hot_temp": "103", "cold_temp": "78", "duration": "3", "cycles": "1"}
2026-08-05	creatine	{"quantity": "8", "notes": null}
2026-08-05	ir_light	{"location": "Back of neck, top of head, ", "duration": "10", "time_of_day": "06:19"}
2026-08-05	meditation	{"duration": "2", "quality": "8"}
2026-08-05	zone2_cardio	{"activity": "Indoor cy", "duration": "64", "avg_hr": "130", "max_hr": "143", "epoc": "69", "recovery_h": "31", "time_of_day": "08:01"}
2026-08-06	creatine	{"quantity": "5", "notes": null}
2026-08-07	creatine	{"quantity": "5", "notes": null}
2026-08-07	ir_light	{"location": "Back of neck, top of head, ", "duration": "15", "time_of_day": "06:40"}
2026-08-07	meditation	{"duration": "3", "quality": "5"}
2026-08-08	contrast_shower	{"hot_temp": "103", "cold_temp": "68", "duration": "2", "cycles": "3"}
2026-08-08	creatine	{"quantity": "5", "notes": " with am pills"}
2026-08-08	zone2_cardio	{"activity": "Indoor cy", "duration": "62", "avg_hr": "131", "max_hr": "161", "epoc": "78", "recovery_h": "22", "time_of_day": "08:26"}
2026-08-09	ir_light	{"location": "Back of neck, top of head, ", "duration": "10", "time_of_day": "07:30"}
2026-08-09	meditation	{"duration": "3", "quality": null}
2026-08-09	zone2_cardio	{"activity": "Pickle ball", "duration": "60", "avg_hr": "105", "max_hr": "131", "epoc": "7", "recovery_h": "2", "time_of_day": "08:30"}
2026-08-10	ir_light	{"location": "Back of neck, top of head, ", "duration": "10", "time_of_day": "06:30"}
2026-08-17	creatine	{"quantity": "5", "notes": null}
2026-08-17	ir_light	{"location": "Back of neck, top of head, ", "duration": "25", "time_of_day": "06:10"}
2026-08-31	ir_light	{"location": "Back", "duration": "20", "time_of_day": "06:30"}
2026-08-31	meditation	{"duration": "10", "quality": "4"}

=== CRASHES ===
date	type	severity	notes
2026-06-08	cognitive	mild	
2026-07-26	cognitive	moderate	
2026-08-01	cognitive	moderate	
2026-08-02	total	moderate	
2026-08-03	total	moderate	

=== READINESS ===
date	score	tier
2026-06-07	63.8	yellow
2026-06-08	40.0	yellow
2026-06-12	50.0	yellow
2026-06-16	50.0	yellow
2026-06-17	50.0	yellow
2026-06-19	50.0	yellow
2026-07-14	50.0	yellow
2026-07-26	52.5	yellow
2026-07-29	30.0	red
2026-07-30	26.0	red
2026-08-01	30.0	red
2026-08-02	10.0	red
2026-08-03	6.1	red
2026-08-04	35.0	red
2026-08-05	0.0	red
2026-08-07	30.0	red
2026-08-08	73.1	yellow
2026-08-10	74.7	yellow
2026-08-11	88.8	green
2026-08-12	96.5	green
2026-08-13	84.8	green
2026-08-14	73.3	yellow
2026-08-17	90.7	green
2026-08-21	50.0	yellow
2026-09-01	50.0	yellow
2026-09-03	50.0	yellow
2026-09-14	85.6	green
2026-09-26	50.0	yellow