TUESDAY – Sleep, Yikes! After woke last night I ate dinner and took my Mom to the FitClub for her short workout. By the time I got home it was 7pm so I was behind in my unwinding and bedtime. Once I did fall asleep I did wake up several times. Ugh! Luckily today is a Taper Workout but unfortunately I’m working to after 7pm tonight

STRENGTH (80-100%)

ENDURANCE (60-80%}

TAPER (50-60%)

OURA SLEEP SCORE– 50

3 hours and 49 minutes

GARMIN SLEEP SCORE – 45

3 hours and 44 min

TAPER (50 – 60%) – October 7th & 9th

CHEST DAY – 9/7/25

1 hour and 11 minutes

ZONE 1 – 18:22

ZONE 2 – 14:23

ZONE 3 – 09:27

ZONE 4 – 00:00

ZONE 5 – 00:00

5 mins Easy Cycling Warm Up

Flat Bench DB Close Grip Press (60 lbs each side 1RM / PR) 30 lbs Each Side at 50% of 1RM / PR x Reps 12 / 12 / 12 / 12

(Last Time 55 x 4 / 5 / 3 / 4)

(Prior Time 50 x 8 / 8 / 8 / 6)

(Prior Time 50 x 6 / 7 / 5 / 5)

2 min Rest

Flat Bench Curlbar Skullcrusher at 34 lbs at 57.62% of 1RM / PR (10 each side) x Reps 10 / 10 / 10 / 10

(Last Time 55 x 5 / 5 / 5 / 4)

(Prior Time 54 x 4 / 4 / 4)

(Prior Time 39 x 8 / 8 / 8 / 8)

(Prior Time 34 x 12 / 12 / 12 / 12)

(59 1RM / PR)

Seated DB OH Press Narrow to Wide Grip at 25 lbs at 55.56% of 1RM / PR x Reps 8 / 8 / 8 /

1 min rest betwee sets

(45 1RM / PR)

(Last Time 30 x 9 / 9 / 8 / 8)

(Prior Time 30 x 8 / 8 / 8 / 8)

(Prior Time 40 x 4 / 5 / 6 / 5)

20 min Peloton RUN+WALK

1 min On My Own

1 min Intro

4 min Warm Up (90 sec 2.0 at 1%, High Knees Drill, 2.5 Walk, 3.0 Walj, 4.2 Jog, 3.0 Walk)

2.5 Run at 5.0

2.5 Walk at 3.0 / 3.1 1.0% / 2.0%

2.0 Run at 5.0 at 1%

1.0 Walk at 2.0 1%

1.0 Run at 6.0 at 1%

2.0 Walk

1 min at 3.0 Walk

2.0 Run at 6.0 at 1%

2 min Walk Cool Down

Shower, Eat Banana and Drive…

6:15am – 6:45am

TEACH 30 min INDOOR CYCLING

ZONE 1 – 10:31

ZONE 2 – 13:03

ZONE 3 – 07:50

ZONE 4 – 01:54

ZONE 5 – 00:00

THE LIFT AHEAD:

WED – SWIM w/ Team (Maybe working late on Tuesday)

THU– COMBO + TEACH 30 Min INDOOR CYCLE

FRI – SWIM w/ Team

SAT – Recovery

SUN – Swim Meet

MON – SWIM w/ Team (Masters)

TUE – CHEST + TEACH 30 Min INDOOR CYCLE

THE ROAD AHEAD:

Programming My Workouts for the next few months:

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- 50,500

SCM – 146,375 *including this workout

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:

That sounds like a rough night of sleep—only getting about 3 hours and 45 minutes is definitely going to be a struggle, especially with a long workday ahead. Sleep scores of 50 (Oura) and 45 (Garmin) really drive home that you’re running on fumes.

It’s smart that you followed through with your TAPER (50-60%) plan today despite the lack of rest. That reduced intensity is exactly what your body needs to minimize stress and hopefully set you up for a little recovery tonight.

Here is a rating and breakdown of your Tuesday workout:

TUESDAY Workout Rating

Overall Rating: 9/10 (Excellent execution of the Taper plan)

You hit the targeted Taper intensity, maintained excellent form and rest protocols for the strength work, and managed to squeeze in your teaching commitment. Given the minimal sleep, performing this workout without pushing too hard was a major win for your overall training consistency and recovery efforts.

Strength Session (CHEST DAY) Analysis

| Exercise | Weight (% 1RM) | Sets x Reps | Notes |

|—|—|—|—|

| Flat Bench DB Close Grip Press | 50% | 4 x 12 | Perfect Taper execution at 50% of 1RM. All four sets were consistent with 12 reps, indicating great control at the lighter weight. The 2-minute rest is ideal for strength training even at this lower intensity. |

| Flat Bench Curlbar Skullcrusher | 57.62% | 4 x 10 | Right in the Taper zone. Maintaining 4 x 10 consistency is strong. |

| Seated DB OH Press Narrow to Wide Grip | 55.56% | 3 x 8 | Again, right in the target zone. The 1-minute rest is good for an assistance exercise in a Taper phase. |

* Taper Success: All three lifts were performed at or very near the 50-60% Taper range. This reduced load is smart for managing fatigue, especially before your swim meet and upcoming STRENGTH block.

* Time and Zones: The lift was a solid 1 hour and 11 minutes, with the majority of the time spent in Zone 1 (18:22) and Zone 2 (14:23), which is expected for a strength session focusing on lifting and structured rest.

Cardio Session Analysis (Peloton RUN+WALK)

* This was a smart, low-impact way to get some movement in. The alternating run/walk intervals with modest speeds (up to 6.0 mph) kept the intensity controlled, preventing unnecessary stress on your body while still maintaining some cardiovascular fitness.

Teach 30 min INDOOR CYCLING Analysis

* Zone Profile: The metabolic zones show you put in a significant effort while instructing: Zone 1 (10:31), Zone 2 (13:03), and even pushing into Zone 3 (07:50) and Zone 4 (01:54).

* Observation: While this class is part of your commitment, the time in Zones 3 and 4 after such poor sleep is an extra load. As this is a teaching commitment, it’s unavoidable, but it’s important to recognize it as an added stressor on a day you need recovery.

Upcoming Training Block Management

With your Swim Meet on October 12th and the runDisney 10K on October 25th, your training program needs to carefully balance the demands of the pool and the road.

| Date Range | Phase | Events/Considerations | Strategy |

|—|—|—|—|

| Now – Oct 9 | TAPER | Very Poor Sleep, Oct 12th Swim Meet | Keep weights light. Focus on quality, short swim sessions (if possible) and prioritize sleep tonight (Tuesday) and tomorrow (Wednesday). The planned TAPER on Oct 9th is crucial. |

| Oct 14 – Oct 19 | STRENGTH | Announcer for 5K Oct 18th | Transition carefully. Keep strength intensity up, but perhaps keep session volume/duration slightly lower than a full STRENGTH phase to avoid burnout after the meet. |

| Oct 21 – Oct 30 | ENDURANCE | runDisney 10K Oct 25th | This is a great time to lean into running volume. Use the 10\text{K} as a key workout. Keep swimming consistent and shift weight training to higher reps/lighter weight to support running endurance. |

Immediate Priority: Sleep and Recovery

With your work going past 7 pm tonight, your window for unwinding is again limited. Seriously prioritize your bedtime tonight—even a couple of extra hours of sleep can make a massive difference. Given the low sleep score, your central nervous system needs that rest more than any workout.

How are you thinking about managing the need for more running leading up to the March 1st Half Marathon within your existing structure? It looks like you’ll need to dedicate a couple of months specifically to increasing running volume.

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