⚡️Day 11 — Saturday, Oct 4

📝 Reflection

Strong double-session day — you logged both an outdoor run and HIIT workout for a solid calorie burn and overall endurance. Nutrition went a bit over (mostly from carbs and fats), but water intake was excellent, passing a full gallon easily.

💪 Workouts & Activity

🏃‍♂️ Outdoor Run: 3.01 mi — 31:16 min | 337 active cal | Avg HR 136 bpm | Pace 10’22”/mi
🔥 HIIT (Evening): 1:02:49 | 397 active cal | Avg HR 85 bpm | Moderate effort
Total Active Calories: ~734 cal
Steps: 21.3K ✅
💧 Water: 17 cups (Says 21 but was really like 17) ✅ Goal crushed

🍽️ Nutrition Summary

Calories: 3,345 (Goal ~2,668) → +677 over
Carbs: 452g (153% — +157g)
Protein: 175g (94% — 11g short)
Fat: 113g (136% — +30g)
Fiber: 41g (111%)
Sodium: 4,875mg (212% — +2,575mg)
Food Grade: A−

🔥 Takeaways

Excellent double-session energy output — you offset a high-calorie day with big movement.
Sodium still elevated — consider more water + fresh foods to balance recovery.
Carbs high but aligned with heavy training day demands.
Great overall performance for an active Saturday.

🎯 Tomorrow’s Focus (Day 12)

✅ Keep same hydration level (1 gal+).

✅ Rebalance macros — aim for 2,400–2,600 kcal.

✅ Maintain cardio streak with moderate session.

✅ Prioritize sleep and recovery.

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