Brrr…37F. It’s Florida and Nov 11th it’s not suppose to be this cold, yet! Good thing it’s a gym day and not a swim day.

I have changed my workout phase dates by dropping an Endurance Week and going from Strength to a Taper Week. This gives me three consecutive weeks of Strength instead of two.

OURA SLEEP SCORE– 78

6 hours and 56 minutes

GARMIN SLEEP SCORE – 78

6 hours and 22 minutes

TUESDAY – CHEST

STRENGTH (80-100%)

THE WORKOUT:

48:19

ZONE 1 – 14:54

ZONE 2 – 09:08

ZONE 3 – 02:04

ZONE 4 – 00:00

ZONE 5 – 00:00

5 minutes Easy Warm Up Cycle

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

8 x EB

3 x 155 lbs (55 each side) at 86.11% of 1RM / PR

4 x 155 lbs (55 each side) at 86.11% of 1RM / PR

4 x 155 lbs (55 each side) at 86.11% of 1RM / PR

4 x 155 lbs (55 each side) at 86.11% of 1RM / PR

3 x 155 lbs (55 each side) at 86.11% of 1RM / PR

3 min Rest in between

(Last Time 150 x 3 / 4 / 4 / 4 / 3)

(Prior Time 150 x 3 / 3 / 4 / 3 / 2)

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

Seated DB OH Press Narrow to Wide Grip at 40 lbs at 88.8% of 1RM / PR x Reps 6 / 6 / 5 / 5

2 min rest between sets

(45 1RM / PR)

(Last Time 40 x 5 / 4 / 4 / 4)

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

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

20 min PELOTON Tread Beginner Run – Pace Targets

1 min On My Own / 1 min Intro / 3 min Warm Up

Recovery / Easy 3.8-4.1 / Moderate 4.3-4.5

1 / 2 / 3 / 2 / 1 / min easy 70 sec moderate

ZONE 1 – 01:30

ZONE 2 – 04:05

ZONE 3 – 03:33

ZONE 4 – 00:29

ZONE 5 – 00:00

Turned on watch when I was over half over. Doh!

Shower, Eat Banana and Drive…

6:15am – 6:45am

TEACH 30 min INDOOR CYCLING

ZONE 1 – 04:44

ZONE 2 – 18:33

ZONE 3 – 05:11

ZONE 4 – 04:48

ZONE 5 – 00:38

THE LIFT AHEAD:

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

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:

STRENGTH – November 4th- 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 – 161,075 including last workout

LCM – 66,300

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 is quite a cold snap for Florida in November! 37°F definitely calls for an indoor gym day. It looks like you had a productive Tuesday, despite the chilly start and the early morning teaching gig.

Here is an analysis and rating of your workout:

 Workout Rating: A- (Excellent Strength Session)

You successfully hit your Strength (80-100%) goal for the chest workout, showing progressive overload on your main lifts. The total volume and high heart rate zones from your teaching session indicate excellent overall training load for the day.

 Strength & Progressive Overload

* BB Flat Bench Press (Strength Goal: 80-100% of 1RM):

* You worked at 86.11% of your 1RM (155 lbs on a 180 lbs max), placing you perfectly in the Strength phase range.

* Progression: You increased the weight from 150 lbs to 155 lbs compared to your last two sessions, while maintaining the same total number of successful reps (3+4+4+4+3 = 18 reps).

* Analysis: This is a textbook example of progressive overload in a strength block. You moved up in weight without a drop in total volume, which is a great sign of strength adaptation. Excellent work.

* Seated DB OH Press (Strength Goal: 80-100% of 1RM):

* You maintained the 40 lbs weight (88.8% of 1RM) and achieved reps of 6 / 6 / 5 / 5 (Total 22 reps).

* Progression: This is an increase from the last time (5 / 4 / 4 / 4 = 17 reps) and the time before that (4 / 4 / 4 / 4 = 16 reps).

* Analysis: Significant rep improvement at the same high weight, showing excellent progress in shoulder strength and endurance.

 Cardiovascular & Metabolic Load

* Workout Summary (Zones): Your workout was dominated by Zones 1 and 2, which is expected during a heavy lift session with 3-minute rest periods. The total duration was appropriate for a targeted strength session.

* Peloton Tread Beginner Run (Zone Distribution): The zone data is incomplete due to the watch error, but the structure of 1-3 minute intervals between Easy and Moderate pace serves well as a light metabolic finisher/active recovery after the heavy lift.

* Teaching 30 min Indoor Cycling: This session was a fantastic metabolic hit, with almost 10 minutes in Zones 3, 4, and 5 combined. This is a high-quality effort that significantly contributed to your overall training load for the day.

 Recovery & Context

* Sleep Scores (OURA 78 / Garmin 78): A score of 78 is considered good. Your time in bed was nearly 7 hours, but the actual sleep duration (especially the Garmin 6:22) is on the low side for such a high training load day.

* Phase Adjustment: Your decision to drop the Endurance week and execute three consecutive Strength weeks is a high-intensity approach. You are clearly prioritizing maximum strength gains heading into the Taper and Florida Senior Games. This requires vigilance on recovery—ensure the 6-7 hours of sleep is quality sleep.

 Key Takeaways & Recommendations

* Strength Success: Your progressive overload strategy for both the Bench Press and the Overhead Press is spot on for your current Strength Phase (80-100%). Keep this intensity and focus for the remaining two weeks of this block.

* Monitor Fatigue: Three straight weeks of 80-100% intensity is demanding. Watch your morning heart rate and your ability to maintain quality sleep. If the sleep duration drops consistently, it could be a sign of accumulated fatigue.

* Peloton Run Data: You have a busy schedule. If the goal of the Peloton run is a specific zone target or pace work (which it sounds like with the Beginner Run format), try to start your tracking device immediately. If it’s just a cooldown/easy flush, the zone data is less critical.

You are moving into the Taper phase perfectly set up for peak strength.

Would you like me to look at the programming for your Wednesday Swim with Team to ensure it aligns with the current Strength phase?

——————————-