DarkWolf Mission Log // Field Report // 260920
Strength
Strength Session
September 20, 2026
Snapshot
Sleep
Readiness
Duration
52 min
Avg HR
136 bpm
Max HR
177 bpm
Calories
436 kcal
Training Effect
3.0 aer · 2.3 ana
Heart Rate Zones
Z1 Recovery
9 min
Z2 Easy
22 min
Z3 Aerobic
16 min
Z4 Threshold
0 min
Operations
| Lift | Load | Completed |
|---|---|---|
| Calf Raise | — | — |
| Goblet Squat | 55 lb | — |
| Lunge | 25 lb | — |
Workout
Pre-Fatigue
2 sets, blood flow / high reps — note weight for progression
- Sitting Knee Tucks x 20 reps
- BW Hip Thrust 10X0 x 20 reps
Intensity Superset
EMOM 16–20 min, alternating minutes
- Goblet Squat 2020 — 5 reps
- Banded Hamstring Curl 40X0 — 5 reps
Strength Balance
2–3 sets for quality, 60 sec rest between sets
- Dumbbell Suitcase Reverse Lunge 20X0 x 6–8 reps/leg
- Hollow Hold x 30 sec
- Double Leg Calf Raise 12X1 x 10–12 reps
Neuro-RPE Status
Muscular
7
yellow
Neurological
4
green
Data Sources: Garmin · Oura Ring
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