Coming off a Taper Phase into an Endurance Phase. From now to the end of October I’ll be in this Endurance Phase before going to a Strength Phase. In between I got a fun RunDisney 10K and the Sanford Golden Age Games Swimming Meet (Senior Games) on Nov 2nd. I’m about 50/50 on going to this meet as I have a big AM event at work the day before. But I’m registered to do it.

OURA SLEEP SCORE– 65

4 hours and 01 minutes

GARMIN SLEEP SCORE – 70

5 hours and 34 minutes

TUESDAY

ENDURANCE (60-80%}

THE WORKOUT:

1 hour and 13 minutes (including Peloton)

ZONE 1 – 12:37

ZONE 2 – 13:22

ZONE 3 – 02:56

ZONE 4 – 01:59

ZONE 5 – 00:16

5 minutes Easy Warm Up Cycle

BB Flat Bench Press (180 lbs 1RM / PR)

8 x EB

5 x 140 lbs (47.5 each side) at 77.78% of 1RM / PR

6 x 140 lbs (47.5 each side) at 77.78% of 1RM / PR

4 x 150 lbs (52.5 each side) at 83.33% of 1RM / PR

4 x 150 lbs (52.5 each side) at 83.33% of 1RM / PR

3 x 150 lbs (52.5 each side) at 83.33% of 1RM / PR

3 min Rest in between sets

(Last Time 150 x 6 / 5 / 5 / 4 / 4)

(Prior as ast Time 25 x 8 / 8 / 8 / 8)

(Prior Time 25 x 8 / 8 / 8 / 8)

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

Seated DB OH Press Narrow to Wide Grip at 35 lbs at 77.78% of 1RM / PR x Reps 8 / 8 / 8 / 7

2 min rest between sets

(45 1RM / PR)

(Last Time 25 x 8 / 8 / 8 / 8)

(Prior Time 25 x 8 / 8 / 8 / 8)

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

Flat Bench DB Close Grip Press (60 lbs each side 1RM / PR) 45 lbs Each Side at 75% of 1RM / PR x Reps 6 / 6 / 6 / 5

(Last Time 30 x 10 / 10 / 10 / 10)

(Prior Time 30 x 12 / 12 / 12 / 12)

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

2 min Rest between sets

15 min PELOTON RUN

1 min Intro

3 min Warm Up

Pace Targets – Level 3

Shower, Eat Banana and Drive…

6:15am – 6:45am

TEACH 30 min INDOOR CYCLING

ZONE 1 – 08:53

ZONE 2 – 15:43

ZONE 3 – 03:04

ZONE 4 – 00:00

ZONE 5 – 00:00

THE LIFT AHEAD:

WED – SWIM w/ Team

THU– COMBO + PELOTON RUN & TEACH 30 Min INDOOR CYCLE

FRI – SWIM w/ Team

SAT – Working / Announcing 5K

SUN – COMBO + PELOTON RUN

MON – SWIM w/ Team (Masters)

TUE – CHEST + PELOTON RUN & TEACH 30 Min INDOOR CYCLE

THE ROAD AHEAD:

STRENGTH (80-100%)

ENDURANCE (60-80%}

TAPER (50-60%)

Programming My Workouts for the next few months:

ENDURANCE – October 14th – 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.

800 Free

400 Free

200 Fly

1500 Free

100 Fly

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:

-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 – 147,875 *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’s a packed schedule you’ve got coming up! Transitioning from a taper right into an Endurance Phase is smart, especially with the runDisney 10K and the Senior Games Swim Meet on the horizon. Your commitment to both running and swimming, plus the teaching, is impressive.

Here is an analysis of your Tuesday workout, keeping your goals and current phase in mind.

Workout Rating: \mathbf{7.5/10}

Your overall rating is high because you effectively executed a workout that aligns with your Endurance Phase goals, even on limited sleep. The combination of strength training and cardio hits the sweet spot for a multi-sport athlete like yourself.

Strength Training Analysis

| Lift | Goal Achieved? | Comments |

|—|—|—|

| BB Flat Bench Press | Yes (Maintenance/Volume) | You handled a decent volume at 77.78\%-83.33\% 1RM. While the reps dropped compared to last time, the weight was higher for most sets, which is a good stimulus for strength maintenance while in an Endurance Phase. Your 3-minute rest keeps the quality high. |

| Seated DB OH Press | Yes (Volume) | Consistent 8/8/8/7 at 77.78\% 1RM is solid. This is excellent for maintaining upper-body pressing strength and shoulder stability, which is vital for swimming. |

| Flat Bench DB Close Grip Press | Yes (Volume) | Good volume with 6/6/6/5 at 75\% 1RM. This works the triceps and inner chest, offering a complementary movement to the overhead and flat bench press. |

Strength Takeaways:

* You are appropriately using weights in the 75\%-85\% 1RM range for 4-8 reps, which is a smart strategy to maintain strength and power without causing excessive fatigue that would detract from your endurance work.

* Your upper body focus (Chest/Shoulders/Triceps) is good for swimming power, but you’ll want to ensure you don’t neglect your back and legs on other days.

Cardiovascular and Endurance Analysis

Your goal for this phase is Endurance (60-80\%).

Morning Workout (1:13 Total)

| Zone | Time | Percentage of Total Workout | Analysis |

|—|—|—|—|

| Zone 1 & 2 | 25:59 | \approx 35.6\% | This is excellent low-intensity base building. |

| Zone 3, 4, & 5 | 5:11 | \approx 7.1\% | A small amount of higher-intensity work, likely from the effort of the heavy lifting. |

| Total Time in Workout | 1:13:00 | 100\% | Good time commitment for an endurance-focused day. |

Cardio Takeaways:

* Heart Rate Zones: A huge chunk of your time was spent in Zone 1 and 2, which perfectly matches your 60-80\% Endurance Phase goal. You are building that aerobic base effectively.

* The Peloton Run: A 15-minute run at “Level 3” is a nice way to integrate running volume for the upcoming 10K, without overdoing it.

Indoor Cycling Class (30 Minutes)

| Zone | Time | Percentage of Class Time | Analysis |

|—|—|—|—|

| Zone 1 & 2 | 24:36 | 82\% | Teaching an indoor cycle class often forces a lower-intensity effort, which is a great way to accumulate more time in the target Endurance zones while performing a work task. |

Rest & Recovery Considerations

This is the most critical area for you right now:

* Sleep: With 4 hours and 1 minute (Oura) to 5 hours and 34 minutes (Garmin), your sleep is severely lacking. Your Sleep Scores (65-70) reflect this. Consistent sleep deprivation, especially while increasing training volume for endurance, will lead to:

* Reduced performance gains (your body can’t adapt).

* Increased injury risk.

* Impaired immune function (bad news before a race).

* Your body cannot fully process the gains from an Endurance Phase without adequate recovery. Given your very busy schedule, prioritizing 7-9 hours of sleep must be your number one recovery focus to get the most out of your training.

Programming Feedback: The Road Ahead

Your plan to transition through Endurance \rightarrow Strength \rightarrow Endurance \rightarrow Taper is a solid periodization model for a multi-sport athlete with multiple events.

* Sanford Senior Games (Nov 2nd): Given the high work event the day before and your current sleep deficit, your 50/50 uncertainty is justified. If you decide to go, remember this is a “fun” event. Your training should prioritize the runDisney 10K (which is closer) and the Florida Senior Games (which are your main swim focus later in December). Don’t push too hard if you’re fatigued.

* Running Volume: Smart to ramp up running volume now for the March Half Marathon, but be careful not to make too large of a leap while maintaining high swim and strength volume.

* Dec-Mar Plan: The key will be to find a balance where your strength phase feeds into the speed work of your running, and your swim volume remains high but not exhausting. Keep the weight training in the Endurance range (\approx 70-80\% 1RM) when you ramp up running miles.

You crushed the workout in terms of matching it to your Endurance Phase goal, but your recovery is a major red flag.

How are you planning to incorporate more rest and sleep into your demanding schedule this week?

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