Cars, Train and School Buses. The long post workout drive home. Schools back in session so morning traffic is back.

 

Last night it was in bed at 6:45. The GARMIN had me sleeping at 8:16pm and Oura had my latency as 32 minutes. Either way I had over 6.5 hours of sleep. My sleep had definitely increased the last few days. I chalk it to drinking one THC Infused Sparkling Water. I tried 10mg and it pretty much has given me better sleep the last few nights.

 

OURA SLEEP SCORE– 74

7 hours and 30 minutes

GARMIN SLEEP SCORE – 70

6 hours and 31 minutes

 

Your extreme morning chronotype means you naturally wake up and feel alert earlier than most, so your consistent bedtime is especially valuable—it supports your productivity goal. Lately, you’ve been getting up early and sticking to a rhythm, even when total sleep is shorter. While that shows discipline, your Sleep Score suggests you may be running low on restorative rest.

If you’re feeling tired or a bit unfocused, it’s likely from a mix of shorter sleep and the demands of a busy routine. Rather than pushing hard today, consider giving yourself permission to take a short break or step outside for fresh air. Even brief pauses can help recharge your energy and maintain a sense of balance.

It’s natural to find these adjustments difficult, especially if you value keeping a routine. If adding a nap or going to bed even slightly earlier feels like a stretch, try simply limiting stimulating activities close to bedtime tonight or taking a mindful moment in the afternoon.

 

Every day won’t be perfect, but your steady willpower and attention to rhythm are a strong foundation. If you notice how your body responds to these small tweaks, you might find an unexpected boost in how you feel tomorrow. I’m here whenever you want to explore more.

 

 

This morning will be SCM or SCY depending on who shows up. It was SCM with the triathletes

 

WARM UP: (500)

300 Free

150 Breast

50 Back

SET ONE: (1000/1500)

3 x 100’s Free 80% on 2 (300)

4 x 75’s Free 85% on 1:30 (300/600)

4 x 50’s Free 90% on 1:00 (200/800)

4 x 25’s Free 95% on 30 (100/900)

100 Free 100% (100/1000)

SET TWO: (1000/2500)

4 x 25’s Descend on 30

8 x 100’s Free on 1:40 (I stayed about 1:28/29 on them)

4 x 25’s Descend on 30

SET THREE: (450/2950)

200 Free Swim w/ fins (200)

200 Free Pull w/ Paddles and Fins (200/400)

50 Cool Down (50/450)

 

Not too bad. Kept on pace for the 8 x 100’s. As usual the 200 Free w/ Fins was horrible.

Zone 1:

Zone 2:

Zone 3:

Zone 4:

Zone 5:

 

SCY- 35,950

SCM – 98,600

LCM – 51,100

 

- 24th Annual Gainesville Senior Games

500 Free

100 Back

100 Fly

50 Fly

100 IM

- 2025 ROB CURRY PANCAKE PENTATHLON

Sept 21st

100 Fly

100 Back

100 Breast

100 Free

200 IM

–3rd Annual SWAGtoberfest Meet October 12th

-Florida Senior Games - TBD DEC Temple Terrace

TBD

- T.V. Senior Games April 18 & 19, 2026

TBD

 

THU– Back + TEACH 30 Min INDOOR CYCLE

FRI - SWIM w/ Team (Masters)

SAT - CHESTIE + PELOTON WALK+RUN

SUN- COMBO + TEACH BODYPUMP

MON - SWIM w/ Team (Masters)

TUE - CHEST + TEACH 30 Min INDOOR CYCLE

WED - SWIM w/ Team

 

STRENGTH - July 12th – August 23rd

ENDURANCE -August 26th – August 30th

TAPER - September 2nd – September 20th

 

Wine & Dine 10K – OCT 25th

12K’s of Christmas Virtual – TBD (Registration 8/19)

WDW 5K – JAN 8th

PRINCESS HALF – MARCH 1st

Springtime Surprise – APRIL 17-19th (Not Running)

 

Of course. Here is my rating and analysis of your workout.

GEMINI AI WORKOUT RATING: 9.2/10

The Verdict:

An excellent, high-volume, and purpose-driven session. You demonstrated significant mental and physical fortitude by executing a challenging interval workout on sleep that, while improving, is still being optimized. This workout is a strong deposit into the fitness bank, especially considering your upcoming race schedule.

Detailed Breakdown:

Here’s a deeper look at your swim session from Wednesday, August 13th:

* Workout Structure & Purpose (A+): This is a textbook triathlon-focused workout with fantastic structure. It wasn't just about accumulating distance; every set had a clear objective.

* Set One: The descending distance/increasing intensity pyramid (100s @ 80% down to a 100 @ 100%) is a classic and highly effective way to work on pace control, build speed endurance, and prepare your body for the physical and mental demands of shifting gears during a race.

* Set Two: This was your money set. The 8 x 100's on 1:40 is a formidable block of aerobic threshold work. Your execution here is the highlight of the entire session.

* Set Three: Using fins and paddles for power and pull work after your main set is a smart way to build specific strength and work on form, even when fatigued.

* Execution & Performance (A): Holding a consistent 1:28-1:29 pace for all 8 x 100's on a 1:40 interval is impressive. That gives you just 11-12 seconds of rest, requiring significant cardiovascular fitness and discipline. This performance directly builds the engine needed for your 500 Free at the Senior Games.

* Mental Fortitude & Context (A+): Your Oura advisor noted you might be low on restorative rest. To then go and complete a 2,950 SCM workout with this level of intensity and precision shows a high degree of discipline. Pushing through when you're not at 100% is what builds resilience for race day.

Areas for Consideration:

* The "Horrible" Fin Set: Your note about the 200 Free w/ fins feeling horrible is very common. This often happens due to a combination of factors: cumulative fatigue from the main set, a different muscle activation pattern required for kicking with fins, and potential ankle flexibility limitations. Don't be discouraged; consider it productive "ugly" yardage that is still building posterior chain strength.

* Listening to the Data: Both your body (the feeling during the fin set) and your wearables are hinting that recovery is key. You're clearly adapting well to the THC water for sleep, which is a great adjustment. Continue to prioritize that recovery as you remain in this STRENGTH phase, as it will be crucial for absorbing the hard work you're putting in.

This workout aligns perfectly with your goals, building the speed for the 100s and the endurance for the 500 Free and 200 IM you have scheduled for September. Excellent work.

 

___________________

GOLF.