*
Sunday, October 11 · Day 11 of 31 · Game Plan

Game Plan.
Week three.

Pencils down · 3:30am to sunrise

Last week

Two lifts on plan. The treadmill closed out both workouts and never got reached. Fuel wasn’t on the record. The Look Back →

My Game Plan · October 12–18

Three things.

Run

Treadmill first, then the weights.Tuesday and Friday, out the door by 6:30.Sunday, October 18: the long run, on the treadmill. Test the legs.

Fuel

A regular day, starting with one habit I’ll keep. New this week: Pencils Down.3:30am, a hard stop on the work, until sunrise. Then a set bedtime, then back to the sun’s schedule.Sunrise to sunset didn’t account for how early it gets dark in October. The spirit was always a regular day.

Write

Wawa Wednesday: the weekly dissertation progress report.The October 19 status report to my committee is a week from Monday.

Outlined: the days I said. Saturday’s Look Back fills in the ones I did.

Pencils Down

Not a bedtime. A stop time.

In my words · Tuesday, October 13

No way can I plan an actual sleep time. Start a habit and let sleep follow.

I can commit to stop building right around 3:30am. A hard stop. Pencils Down until sunrise the following morning.

3:00amTypical last message14 nights, Sep 27 – Oct 10
9 of 14Nights already done by 3:30Before there was a rule
5h 41mLast message to asleepThe 5 nights the watch has
4h 02mTypical sleepSame 5 nights
Fourteen nights, September 27 to October 10: when I stopped typing to Claude, and when the watch says I slept. The table below has every number. 9pm 11pm 1am 3am 5am 7am 9am 11am 1pm 3pm Sun Sep 27 Sun Sep 27 night, last typed 12:15am, sunrise 6:53am Mon Sep 28 Mon Sep 28 night, last typed 5:21am, sunrise 6:54am Tue Sep 29 Tue Sep 29 night, last typed 2:21am, sunrise 6:55am Wed Sep 30 Wed Sep 30 night, last typed 2:55am, asleep 11:29am to 1:42pm (2h 13m), sunrise 6:55am Thu Oct 1 Thu Oct 1 night, last typed 2:24am, asleep 7:35am to 12:58pm (5h 23m), sunrise 6:56am Fri Oct 2 Fri Oct 2 night, last typed 2:41am, asleep 8:23am to 12:25pm (4h 02m), sunrise 6:57am Sat Oct 3 Sat Oct 3 night, last typed 3:41am, sunrise 6:58am Sun Oct 4 Sun Oct 4 night, last typed 4:21am, sunrise 6:59am Mon Oct 5 Mon Oct 5 night, last typed 5:50am, asleep 9:09am to 2:32pm (5h 23m), sunrise 7:00am Tue Oct 6 Tue Oct 6 night, last typed 3:04am, sunrise 7:01am Wed Oct 7 Wed Oct 7 night, last typed 3:18am, sunrise 7:02am Thu Oct 8 Thu Oct 8 night, last typed 10:21pm, sunrise 7:03am Fri Oct 9 Fri Oct 9 night, last typed 4:29pm, asleep 12:10am to 3:47am (3h 37m), sunrise 7:04am Sat Oct 10 Sat Oct 10 night, last typed 3:31am, sunrise 7:05am

The rule laid over the two weeks before it. Last message = the last thing I typed to Claude Code each night, timestamps only. Asleep = the Forerunner’s own sleep file, read off the watch over USB: no account, no cloud. Nights with no bar: no sleep on the watch. The ring on October 9: I’d stopped by 4:29pm, before the chart starts. Sunrise: NOAA’s equations for Philadelphia.

Every night, as a table
NightLast typedAsleep (watch)SleptSunrise
Sun Sep 2712:15amno watch—6:53am
Mon Sep 285:21amno watch—6:54am
Tue Sep 292:21amno watch—6:55am
Wed Sep 302:55am11:29am–1:42pm2h 13m6:55am
Thu Oct 12:24am7:35am–12:58pm5h 23m6:56am
Fri Oct 22:41am8:23am–12:25pm4h 02m6:57am
Sat Oct 33:41amno watch—6:58am
Sun Oct 44:21amno watch—6:59am
Mon Oct 55:50am9:09am–2:32pm5h 23m7:00am
Tue Oct 63:04amno watch—7:01am
Wed Oct 73:18amno watch—7:02am
Thu Oct 810:21pmno watch—7:03am
Fri Oct 94:29pm12:10am–3:47am3h 37m7:04am
Sat Oct 103:31amno watch—7:05am
Coach’s Note

*Nine of fourteen nights were already done by 3:30. The stop isn’t the big distance. The time after it is: five hours and forty-one minutes, typically, from the last message to asleep.