Today
#10 Luka Toews · Guard · Furman University
Moderate green light. Sleep and nutrition are holding; cardiovascular load ran hot yesterday, so today is a controlled-intensity day.
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Team Totals
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Your output vs the team
The vertical line is the team average. Where you sit relative to it is your contribution to the number the staff reports for the whole roster.
Today's Prescription
Training
Moderate
Full skill work, cap high-intensity exposure. Target 12–16 minutes in Zones 4–5 (staff-configured ceiling: 18).
Nutrition
- Calories1840 / 3200 kcal
- Protein128 / 210 g
- Carbs176 / 340 g
- Fat54 / 92 g
- Water74 / 128 oz
Tonight's Recovery
8 h 15 m
Bedtime window 10:15–10:45 PM. Emphasis: parasympathetic down-regulation after yesterday's Zone 4–5 exposure.
Goal Pace
6-Week Weight Target
On TrackBaseline
224.2
Current
214.6
Projected
211.4
Goal
209
Projected six-week weight: 211.4 lbs versus a 209 lb goal. Projections are estimates based on your current trajectory.
What Changed
Cross-Source
Your three highest readiness scores followed days with moderate external load (<420 player load) and at least 8 hours of sleep.
association
Training
Average practice load increased 14% this week versus your 30-day average.
observation
Internal vs External
External workload matched your 30-day average, but cardiovascular load ran 9% higher — average HR was 7 bpm above normal for comparable distance.
observation
Recovery
Sessions with more than 18 minutes in Zones 4–5 have been associated with an average 7-point reduction in next-day readiness.
association
Recommendations are performance-support tools generated from your own data — not medical advice. Correlations describe associations, not causes. Review flagged items with your coaching or medical staff.