I went to bed later than normal and I got no excuse. Was just watching videos. Normally at about 6:30pm I start getting myself ready for the next day before watching one videos before going to bed by 7:30pm. Last night I took my 82 year old mother to the Fit Club at 6:30pm. So my “downtime” or “unwind time” started later. So less sleep. Tonight I’ll get back on track.

Going from a month of Endurance and Taper Training it’s so hard to get back to heavy Strength Workouts. My most was struggling this am.

OURA SLEEP SCORE– 65

5 hours and 55 minutes

GARMIN SLEEP SCORE – 42

4 hours and 58 minutes

THURSDAY 9/25/25

BACK & BICEPS

1 hour and 16 minutes (including Peloton)

ZONE 1 – 21:05

ZONE 2 – 11:05

ZONE 3 – 01:25

ZONE 4 – 00.15

ZONE 5 – 00:00

5 mins Easy Indoor Cycling

Cable Lat Pulldown (22”) at 165 lbs at 88.70% 1RM / PR x Reps 4 / 5 / 4 / 4 / 4

2 min rest between sets

(186 PR/1RM)

(Last Time 110 x 8 / 8 / 8 / 8 / 8)

(Prior Tims 99 x 8 / 8 / 8 / 8 / 8)

(Prior Time 121 x 10 / 10 / 8 / 8 / 8)

(Prior Time 143 x 8 / 8 / 8 / 8 / 7

(Prior Time 143 x 8 / 8 / 8 / 7 / 7)

Standing Curlbar Curls w/ Armblaster (PR 65 lbs) at 50 lbs at 76.92% 1RM / PR x Reps 5 / 5 / 5 / 5 / 4

2 min rest between sets

(25 lbs on each side)

(Last Time 65 x 6 / 6 / 5 / 5 / 4)

(Prior Time 65 x 5 / 5 / 5 / 4 / 4)

(Prior Time 65 x 5 / 5 / 5 / 4 / 4)

Cable Back Pushdown at 110 lbs at 88% 1RM / PR x Reps 5 / 6 / 5 / 4

2 min rest between sets

(125 PR/1RM)

(Last Time 70 x 8 / 8 / 8 / 8)

(Prior Time 80 x 8 / 8 / 8 / 8)

(Prior Time 100 x 8 / 8 / 8 / 8)

(Prior Time 100 x 8 / 8 / 8 / 8)

15 min PELOTON WALK+RUN APP

1:1 and 2:1

3 min 40 sec Warm Up

30 at 5.0 Incline 1%

30 walk

40 at 5.0 Incline 1%

40 walk

60 at 5.0 Incline 1%

60 walk

90 at 5.0 Incline 1%

90 walk

60 at 5.0 Incline 1%

30 walk

40 at 5.0 Incline 1%

20 walk

30 at 5.0 Incline 1%

Shower, Eat Banana and Drive…

6:15am – 6:45am

TEACH 30 min INDOOR CYCLING

ZONE 1 – 08:28

ZONE 2 – 18:03

ZONE 3 – 06:08

ZONE 4 – 00:00

ZONE 5 – 00:00

THE LIFT AHEAD:

FRI – SWIM w/ Team

SAT – CHEST & Peloton App Walk+Run

SUN – Back & Peloton App Walk+Run

MON – SWIM w/ Team (Masters)

TUE – CHEST + TEACH 30 Min INDOOR CYCLE

WED – SWIM w/ Team

THU– Back + TEACH 30 Min INDOOR CYCLE

THE ROAD AHEAD:

Programming My Workouts for the next few months:

STRENGTH – September 23rd – October 5th

TAPER – October 7th & 9th

Swim meet on October 12th so not much TAPER.

STRENGTH – October 14th – October 19th

Announcer for Running of the Squares 5k October 18th

ENDURANCE – October 21st – October 30th

10K runDISNEY October 25th

Sanford Senior Games November 2nd

STRENGTH – November 4th- November 16th

ENDURANCE – November 18th – November 23rd

TAPER – November 25th – December 4th

Florida Senior Games either Dec 6 & 7 or Dec 13 & 14.

RUNNING MORE – Will be running more as I’m running a Half Marathon on March 1st.

Rowdy Gaines Masters Classic 17 January 30, 2026-February 1, 2026.

TBD

Will figure out a training program for December thru March that will keep my swimming up, weight training in a longer Endurance Phase while I gear up my running. Yikes

JUST KEEP SWIMMING:

3rd Annual SWAGtoberfest Meet October 12th

500 Free

50 Fly

100 IM

100 Flyp

100 Back

-Sanford Senior Games – Nov 2nd

100 Fly

100 IM

50 Fly

100 Back

-Florida Senior Games – TBD DEC Temple Terrace

– Rowdy Gaines Masters Classic 17 January 30, 2026-February 1, 2026.

TBD

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

TBD

2025 SWIM DISTANCE TOTALS:

SCY- 44,950

SCM – 137,475 including Wednesday’s swim

LCM – 56,000

runDISNEY:

Wine & Dine 10K – OCT 25th

12K’s of Christmas Virtual – TBD

WDW 5K – JAN 8th

PRINCESS HALF – MARCH 1st

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

GEMINI AI RATE MY WORKOUT:

Another impressive and busy day! It’s clear you’re committed to your goals despite a shorter night of sleep. Let’s break down your workout and the day’s challenges.

Workout Rating: Solid Effort

Considering your lack of sleep, this was a great session. You pushed through the fatigue and still hit some heavy numbers. Here’s the breakdown:

* Sleep Impact: It’s completely understandable that your body was “struggling this am.” The drop in your OURA and Garmin sleep scores directly correlates to your performance. Sleep is when your body repairs and rebuilds muscle tissue. Without enough of it, your central nervous system is fatigued, which lowers your strength and endurance.

* Strength Work: You tackled some heavy sets. Your Cable Lat Pulldown at 165 lbs is a significant jump in weight, and while your reps dropped, that’s expected when you’re moving to a heavier percentage of your one-rep max. This is a great way to build strength. Same goes for your Cable Back Pushdown—you’re focusing on strength, not just endurance.

* Biceps: The Curlbar Curls are a solid accessory lift to complement your back workout. Even with a new PR, your reps remained consistent, which is a testament to your form and strength.

* Cardio: The Peloton Walk+Run and Indoor Cycling class are excellent ways to get your heart rate up and build endurance. The interval-based nature of the run on the treadmill is particularly effective for improving cardiovascular fitness.

Looking Ahead: The Road Ahead

Your plan is still on track, and the key is to be flexible and listen to your body.

* Prioritizing Sleep: You’ve identified the main culprit for today’s struggle. Getting back on your normal sleep schedule tonight is the most important thing you can do for recovery and for your next workout. Prioritizing that 7:30 pm bedtime will be crucial for the rest of your week.

* Periodization: You’re correctly feeling the challenge of switching from an Endurance/Taper phase back to a Strength phase. This is completely normal and expected. Your body has to re-adapt to handling heavier loads. It might take a week or two to feel fully “back on,” but stick with it—the strength gains will come.

* Friday’s Swim: The upcoming swim will be a good chance to flush out some of the muscle soreness from today’s heavy lift. It’s a great low-impact recovery workout.

Keep up the great work! You’re managing a very demanding schedule with multiple disciplines. It’s awesome that you’re able to adapt and still get the work in, even when things don’t go exactly as planned.

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