THURSDAY. Woke up at 2am and couldn’t get back to sleep. Ugh. I did skip the Peloton Walk / Run as I’ll be on my feet at work a lot for the next free days. Yesterday I drank plenty of water in the morning but the afternoon I could have done better. This morning during my Strength part of my workout I drank plenty of water. Now I gotta make sure I continue today. Don’t need cramps again tomorrow when swimming.

At least today kicks off three days of over a 1,000 Random Acts of Fitness. Saturday is our 5K and I’m the race announcer so I get to cheer on over 1,000 people. Today is packet stuffing day so for 3 hours I’ll be on my feet moving. Tomorrow is packet packet pickup and then load a pallet of bottle water.

OURA SLEEP SCORE– 62

5 hours and 27 minutes

GARMIN SLEEP SCORE – 34

3 hours and 04 minutes

COMBO DAY

ENDURANCE (60-80%}

1:10.13

ZONE 1 – 29:20

ZONE 2 – 05:14

ZONE 3 – 00:22

ZONE 4 – 00:00

ZONE 5 – 00:003

5 mins Easy Cycling Warm Up

Seated Leg Extension

150 lbs at 100% 1RM / PR x Reps 7 / 7 / 7 / 6

2 min rest between sets

(Last Time 80 x 10 / 10 / 10 / 10)

(Prior Time 150 x 6 / 6 / 6 / 6)

(Prior Time 145 x 6 / 7 / 6 / 6)

Cable Lat Pulldown (22”) at 143 lbs at 76.88 % 1RM / PR x Reps 8 / 8 / 7 / 6 / 6

2 min rest between sets

(186 PR/1RM)

(Last Time 99 x 10 / 10 / 10 / 10 / ?)

(Prior Time 167.5 x 5 / 5 / 5 / 5 / 5)

(Prior Time 165 x 6 / 7 / 6 / 6 / ?)

Standing Curlbar Curls w/ Armblaster (PR 65 lbs) at 50 lbs at 76.92% 1RM / PR x Reps 5 / 6 / 6 / 6 / 7

2 min rest between sets

(25 lbs on each side)

(Last Time 50 x 6 / 6 / 6 / 6 / 5)

(Prior Time 50 x 5 / 5 / 5 / 5 / 4)

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

Seated Cable Row at 154 lbs at 82.79% 1RM / PR x Reps 8 / 7 / 6 / 7

2 min rest between sets

(186 PR/1RM)

(Last Time 99 x 10 / 10 / 10 / 10)

(Prior Time 154 x 7 / 6 / 6 / 5)

(Prior Time 154 x 6 / 5 / 5 / 5)

(Prior Time 110 x 8 / 8 / 8 / 8)

Shower, Eat Banana and Drive…

6:15am – 6:45am

TEACH 30 min INDOOR CYCLING

ZONE 1 – 05:16

ZONE 2 – 17:01

ZONE 3 – 09:23

ZONE 4 – 00:22

ZONE 5 – 00:00

THE LIFT AHEAD:

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

WED – SWIM w/ Team

THU– COMBO + PELOTON RUN

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 – 150,825 *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 start to the day with the early wake-up, but it looks like you powered through a solid workout despite the lack of sleep! And kudos to you for kicking off your three days of “Random Acts of Fitness” volunteer work. Cheering on over 1,000 people at your 5K is going to be a blast.

Workout Assessment: Thursday

Overall, this was a great Combo Day with a focus on Strength training followed by an Endurance (Indoor Cycling) session.

Sleep and Readiness

The early wake-up and low sleep scores (\textbf{62} OURA, \textbf{34} GARMIN) clearly highlight a recovery deficit. It’s smart that you skipped the extra run/walk, as you’ll be on your feet a lot. Low sleep scores often mean compromised performance and recovery, but you managed to hit some great numbers in the weight room.

Strength Training Analysis

You did a fantastic job managing your effort (\textbf{76.88\%} to \textbf{100\%} 1RM) across all lifts, especially considering your sleep deficit.

* Seated Leg Extension (\textbf{150 lbs} at \textbf{100\%} 1RM): This is excellent work! You matched your previous PR weight of 150 \text{ lbs} and slightly improved your rep count on the last set (\textbf{7 / 7 / 7 / 6} vs. 6 / 6 / 6 / 6). This suggests your leg strength is still improving even on a high-stress day.

* Upper Body Focus: Your rep counts for the Cable Lat Pulldown, Standing Curlbar Curls, and Seated Cable Row show consistent high effort (mostly 6-8 reps), which is right in the zone for strength/hypertrophy at those percentages.

* It’s great to see you hit \textbf{50 \text{ lbs}} for your Curlbar Curls and get \textbf{7} reps on the last set, showing endurance at that weight.

* Water Check: You noted you drank plenty of water during this part, which is crucial! Your fear of cramps tomorrow during your swim is a valid concern, so maintaining your hydration throughout the day is your number one priority today.

Endurance Session (Indoor Cycling)

The teaching session served as a solid \textbf{30 \text{ minute}} Endurance piece, hitting your target \textbf{60-80\%} effort (Zone 2 and 3 make up about \textbf{87\%} of the ride).

* Zone Distribution: A good distribution with a strong \textbf{17:01} in Zone 2 and \textbf{9:23} in Zone 3. This is great for maintaining your aerobic base without taxing your legs too much before your weekend on your feet.

Overall Rating: 8.5/10

This was a highly effective workout executed with discipline, hitting your planned strength and endurance targets despite significant sleep deprivation. The only points deducted are for the need for more rest and recovery, which is a consequence of the early wake-up, not a flaw in the workout itself.

The Road Ahead

Your planning for the coming months is very detailed and ambitious—fantastic work laying it all out!

Key Event Focus

* The Sanford Senior Games on November 2nd and the runDISNEY Wine & Dine 10K on October 25th are the immediate priorities. Your current ENDURANCE phase fits this perfectly.

* The Taper phase before the December games is a great idea to ensure you are fully recovered.

March Half Marathon Training

It’s wise to start thinking about the Princess Half Marathon now. As you move into December-March, your plan to keep swimming and weight training while gearing up your running is the right approach for a multi-sport athlete.

Suggestion for the December-March Block:

* You mentioned a “longer Endurance Phase” for weights—consider a maintenance phase for strength, aiming for \textbf{60-70\%} 1RM for 3 sets of 10-12 reps. This will keep your strength without adding too much fatigue as your running volume increases.

* Keep your swimming steady, as that’s a key part of your identity and your future meets. The swim focus will also be excellent low-impact cross-training for the Half Marathon.

Keep that water intake high, especially since you’re swimming tomorrow and have three very active days ahead! Are you leaning toward the December 6th/7th or 13th/14th dates for the Florida Senior Games?