FRIDAY – Breakfast, Magic Kingdom and early to bed.

OURA SLEEP SCORE– 88

7 hours and 53 minutes

GARMIN SLEEP SCORE –

8 hours and 37 minutes

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THURSDAY – a bit of Back and Bicep for the road. After I teach cycling it’s home , breakfast, finish packing and on to runDisney Expo Day!

Today’s workout was a bit off my usual track. The cable for the Lat Pulldown was off the pully and I couldn’t get it back on track. So more Bicep Work. Which will be good for today’s PhotoPasses at the expo. I’m guessing it’ll be Mushu and Olaf due to the themes.

After this season of runDisney I think I’ll just do the 10K’s if I like the themes. Def would like to do Wine Dine and Princess and that’s it. If they do Star Wars theme then I’ll do that race.

OURA SLEEP SCORE– 72

6 hours and 34 minutes

GARMIN SLEEP SCORE – 47

5 hours and 49 minutes

THURSDAY BACK & BICEPS

ENDURANCE (60-80%)

THE WORKOUT:

1 hour and 3 minutes

ZONE 1 – 32:59

ZONE 2 – 09:40

ZONE 3 – 02:20

ZONE 4 – 00:14

ZONE 5 – 00:00

5 min Warm Up Indoor Cycle

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

2 min rest between sets

(186 PR/1RM)

(Last Time 154 x 8 / 8 / 7 / 7 )

(Prior Time 154 x 8 / 7 / 6 / 7)

(Prior Time 99 x 10 / 10 / 10 / 10)

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

Standing Curlbar Curls w/ Armblaster (PR 65 lbs) at 50 lbs at 76.92% 1RM / PR x Reps 8 / 7 / 7 / 7 / 7

2 min rest between sets

(25 lbs on each side)

(Last Time 50 x 7 / 7 / 7 / 6 / 6)

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

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

Cable Back Pushdown at 100 lbs at 80% 1RM / PR x Reps 8 / 8 / 8 / 6

2 min rest between sets

(125 PR/1RM)

(Last Time 110 x 8 / 7 / 6 / 6)

(Prior Time 110 x 6 / 6 / 6 / 5)

(Prior Time 110 x 5 / 6 / 5 / 4)

Cable Hammer Bicep Curl at 90 lbs at 75.00% of PR x Reps 8 / 8 / 8 / 8

2 min rest between sets

(120 PR/1RM)

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

(Prior Time 60 x 8 / 8 / 8 / 8)

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

(Prior Time 90 x 8 / 8 / 8 / 8)

(Prior Time 110 x 7 / 6 / 6 / 6)

Shower, Eat Banana and Drive…

6:15am – 6:45am

TEACH 30 min INDOOR CYCLING

ZONE 1 – 0

ZONE 2 –

ZONE 3 –

ZONE 4 – 0

ZONE 5 – 00:00

THE LIFT AHEAD:

FRI – Nothing/Recovery

SAT – RunDisney 10K

SUN – Nothing/Recovery

MON – SWIM w/ Team (Masters)

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

WED – SWIM w/ Team

THU– COMBO & 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

AltSocial Wellness Club – November 8th (signed up for OTF Class)

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 – DEC 6th and 7th 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- 53,400

SCM – 153,925 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:

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