Legs? WTF. I haven’t had a true Leg Day in maybe a year? Maybe. For some of the movements it was back to square one.

OURA SLEEP SCORE– 77

5 hours and 54 minutes

GARMIN SLEEP SCORE – 70

7 hours and 2 minutes

LEGS&more

SUNDAY

STRENGTH (80-100%)

THE WORKOUT:

1:11.39

ZONE 1 – 25:24

ZONE 2 – 10:52

ZONE 3 – 01:37

ZONE 4 – 00:00

ZONE 5 – 00:00

5 minutes Easy Warm Up Cycle

Seated Leg Extension

145 lbs x Reps 6 / 7 / 7 / 7

2 min rest between sets

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

(Prior Time 140 x 8 / 8 / 8 / 8)

(Prior Time 135 x 8 / 8 / 7 / 7)

Romanian Deadlift (210 PR / 1RM)

8 x EB

155 lbs at 73.80% of 1RM / PR x 2 / 2

135 lbs at 65.28% of 1RM / PR x 4 / 3

(Last Time 155 x 5 / 6 / 5 / 4)

(Prior Time 140 x 4 / 5 / 4 / 4)

(Prior Time 135 x 6 / 7 / 5 / 5)

2 min Rest Between Sets

Fettle 45 Degree Hack Squat

(1RM / PR 240 lbs)

6 x EB

5 x 90 lbs at 37.5% of 1RM / PR

5 x 90 lbs at 37.5% of 1RM / PR

4 x 90 lbs at 37.5% of 1RM / PR

2 x 90 lbs at 37.5% of 1RM / PR

2 x 90 lbs at 37.5% of 1RM / PR

(Last Time 240 x 4 / 6 / 6 / 6 / 6)

2 min Rest Between Sets

5 min Concept2 Rowing

30 min PELOTON TREAD RUN (Adv Beginne)

ZONE 1 – 05:38

ZONE 2 – 05:55

ZONE 3 – 10:15

ZONE 4 – 05:47

ZONE 5 – 00:22

Warm Up

5 min 4.5 at 1% Moderate Pace

2 min Recovery Pace

1 min Easy 4.1

1 min Moderate 4.5

1 min Challenging 5.0

Recovery

2 min Easy 4.1 & 4.0

2 min Moderate 4.3

2 min Challenging 4.6

2 min Easy

1 min Hard 5.4

1 min Recovery

1 min Hard 5.4

2 min Cool Down

THE LIFT AHEAD:

MON – SWIM w/ Team (Masters)

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

WED – SWIM w/ Team

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

FRI – SWIM w/ Team

SAT – CHEST + PELOTON RUN

SUN – LEGS & MORE + PELOTON RUN

THE ROAD AHEAD:

STRENGTH (80-100%)

ENDURANCE (60-80%}

TAPER (50-60%)

Programming My Workouts for the next few months:

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 Dec 6 & 7.

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.

JUST KEEP SWIMMING:

-Florida Senior Games – DEC 6th and 7th Temple Terrace

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

2025 SWIM DISTANCE TOTALS:

SCY- 53,400

SCM – 158,625

LCM – 66,300 including last workout

runDISNEY:
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 looks like a challenging and rewarding session, especially jumping back into Leg Day! It’s completely normal to feel like you’re starting over after a long break on certain movements. Consistency is key, and you’ve taken the hardest step by just doing it.

Here is a rating and analysis of your workout:

 Legs & More Workout Analysis

 Overall Rating: 8.5/10 – Solid Re-Entry

This was a very strong re-entry into dedicated Leg Day training, effectively combining strength work with a significant endurance component (Rowing & Peloton Run). Given the long layoff from heavy leg training, your approach was smart, mixing strength-building exercises with functional cardio.

 Strength Component Deep Dive

You focused on key lower body movements: quads (extensions, hack squat), hamstrings/glutes (RDL), hitting the major muscle groups.

| Exercise | Performance Highlights | Notes |

|—|—|—|

| Seated Leg Extension | Progressive Overload Achieved! You maintained 145 lbs and increased your total reps (27 vs. 25 last time). | Excellent warm-up/pre-exhaust for the quads. Good sign that you’re adapting to the weight. |

| Romanian Deadlift (RDL) | Worked with decent percentages of your 1RM (65-74\%). Total volume was lower than the “Last Time” due to the extended break. | Good weight selection to prioritize form and spinal safety while reacclimating to the movement. Focus on mind-muscle connection here. |

| Fettle 45 Degree Hack Squat | Used 90 \text{ lbs}, a very conservative 37.5\% of your 1RM. | Smart move. This exercise is demanding and hits the whole lower body. Keeping the weight light was essential for re-establishing the movement pattern and protecting your joints after a year off. The rapid drop-off in reps (5, 5, 4, 2, 2) suggests your muscles hit fatigue quickly, which is expected post-layoff. |

* Zone Breakdown: The high amount of time in Zone 1 (25:24) suggests good rest and controlled lifting, but the 10:52 in Zone 2 and 01:37 in Zone 3 (totaling \approx 12 minutes of higher intensity) indicates you pushed the working sets effectively.

 Cardio/Endurance Deep Dive

The combination of the Concept2 Row and the Peloton Tread Run provided a huge metabolic stimulus and balanced out the strength work.

* Concept2 Rowing: 5 minutes is a great finisher/transition to further cardio, effectively elevating your heart rate and total work capacity.

* Peloton Tread Run: A full 30 minutes in an Adv Beginner format is excellent volume and intensity for a leg day finisher. The long duration in Zone 3 (10:15) indicates you were working at a genuinely hard aerobic pace, using those newly worked leg muscles under fatigue. This is fantastic for your upcoming half marathon training.

 Sleep Data Analysis

The difference in your sleep data is notable, and likely had an impact on your readiness:

| Source | Time | Score |

|—|—|—|

| Oura | 5h 54m | 77 |

| Garmin | 7h 02m | 70 |

* Interpretation: Neither score is optimal, and the Oura score of less than 6 hours of sleep suggests your body was not fully recovered, which could be the main reason for the rapid fatigue on the Hack Squat. Prioritizing 7+ hours of quality sleep will be crucial for recovery, especially during your STRENGTH mesocycle and marathon training build-up.

 Key Takeaways & Recommendations

* Celebrate the Consistency: You showed up and completed a full, balanced workout. That is the single most important factor after a long break.

* Strength Focus: Since you are in a STRENGTH (80-100%) mesocycle, continue to prioritize weight/volume on the Seated Leg Extension and Romanian Deadlift (maintaining excellent form).

* Hack Squat Strategy: For the next Leg Day, keep the weight on the Hack Squat where it is (90 \text{ lbs}) but aim for more consistent rep ranges across all 5 sets (e.g., 5, 5, 5, 4, 4). You need to build localized muscle endurance before adding weight.

* Half Marathon Prep: The 30 minute run is great. As you ramp up for the March 1st Half, ensure your TUE, THU, and SAT runs progressively increase in duration/volume, even if they stay at moderate intensity to manage fatigue from the strength work.

Would you like me to map out a specific progression for your Hack Squat or RDL for the remainder of your STRENGTH block (up to November 16th)?

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