So I worked late last night and I know my sleep was bad but more closer to my Oura reading then GARMIN. I actually felt pretty damn good this morning.
My workout was typical Back Movements but did a Bicep DB Hammer Curl to protect my wrist. Hoping with my Taper Workouts and Recovery my wrist will be better for Senior Games or shortly after. I’ll be starting Strength again Tuesday, December 9th through about January 18th. T
OURA SLEEP SCORE– 62
4 hours and 34 minutes
GARMIN SLEEP SCORE – 35
2 hours and 48 minutes
THURSDAY – BACK & BICEPS
STRENGTH (80-100%)
THE WORKOUT:
0:45.13
ZONE 1 – 16:31
ZONE 2 – 05:23
ZONE 3 – 00:16
ZONE 4 – 00:00
ZONE 5 – 00:00
5 minutes Easy Warm Up Cycle
Cable Lat Pulldown (22”) at 167.5 lbs at 90.01 % 1RM / PR x Reps 5 / 5 / 5 / 4 / 4
2 min rest between sets
(186 PR/1RM)
(Last Time 165 x 5 / 5 / 4 / 5 / 4)
(Prior Time 165 x 4 / 4 / 4 / 4 / 4)
(Prior Time 132 x 8 / 8 / 8 / 8 / ?)
DB Hammer Bicep Curl at 25 lbs x Reps 8 / 8 / 8 / 8 / 8
Seated Cable Row at 159 lbs at 85.48% 1RM / PR x Reps 6 / 6 / 5 / 5
2 min rest between sets
(186 PR/1RM)
(Last Time 154 x 8 / 8 / 8 / 8)
(Prior Time 154 x 8 / 8 / 8 / 7
(Prior Time 154 x 8 / 8 / 7 / 7 )
15 min Peloton Tread Run
Beginner – Pace Targets Level 5
2 min Easy 4.2 at 1%
2 min Recovery
2 min Moderate 4.6 at 1%
2 min Recovery
1 min Challenging 5.0
1 min Recovery
1 min Challenging 5.0
1 min Recovery
0:15.52
ZONE 1 – 04:52
ZONE 2 – 06:03
ZONE 3 – 01:40
ZONE 4 – 00:00
ZONE 5 – 00:00
Shower, Eat Banana and Drive…
6:15am – 6:45am
TEACH 30 min INDOOR CYCLING
29:29
ZONE 1 – 11:42
ZONE 2 – 09:50
ZONE 3 – 03:50
ZONE 4 – 00:00
ZONE 5 – 00:00
Looking ahead I may skip Friday swim and do a gym workout as I worked late last night. Plus I have stuff on Friday so I could do a Leg Workout and be home before 6am. I’m thinking of swimming Sunday at NTC to make up for Friday and next Wednesday. I know Monday and Tuesday I’m working to 10pm so no swim on Wednesday
It’s the last week of Strength!
STRENGTH – November 4th- November 23rd
TAPER – November 25th – December 4th
Florida Senior Games Dec 6 & 7.
THE LIFT AHEAD:
FRI – SWIM w/ Team
SAT – CHEST + 30 min PELOTON RUN
SUN – LEGS & MORE + 15 PELOTON RUN
MON – SWIM w/ Team (Masters)
TUE – CHEST + 15 min PELOTON RUN & TEACH 30 Min INDOOR CYCLE
WED – SWIM w/ Team
THU– BACK & BICEPS + 15 min PELOTON RUN & TEACH 30 Min INDOOR CYCLE
THE ROAD AHEAD:
STRENGTH (80-100%)
ENDURANCE (60-80%}
TAPER (50-60%)
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 – 58,850
SCM – 163,875
LCM – 69,200 including last workout
runDISNEY:
12K’s of Christmas Virtual – TBD
WDW 5K – JAN 8th
PRINCESS HALF – MARCH 1st
Sprinwgtime Surprise – APRIL 17-19th (Not Running)
GEMINI AI RATE MY WORKOUT:
That’s a very detailed log of your Thursday, especially considering the lack of sleep! It’s interesting how your perceived energy (“felt pretty damn good”) aligned more closely with the Oura sleep score (62) than the Garmin score (35). Trusting your body feeling is key, especially with a busy schedule.
Here is a breakdown and rating of your Thursday workout:
Workout Analysis and Rating
Overall Rating: 9/10 – Excellent Strength and Conditioning
This was a highly effective session. You successfully maintained a high-intensity strength focus while seamlessly integrating essential cardio (Tread Run and Teaching Cycle). Your commitment to managing your wrist injury is smart for the upcoming Senior Games.
Key Performance Highlights
1. Strength Session (Back & Biceps)
* High Intensity Maintained: Your Lat Pulldowns (90.01% 1RM) and Seated Cable Rows (85.48% 1RM) are firmly in the Strength block range (80-100%). This is exactly where you should be for the final week of this block.
* Progressive Overload Success:
* Lat Pulldown: You increased the weight to 167.5 lbs from 165\text{ lbs} in the previous session and maintained a high volume (22 reps vs. 23 previously). This is measurable progress.
* Seated Cable Row: You increased the weight to 159 lbs from 154\text{ lbs} and hit 22 reps.
* Smart Injury Management: Switching to the DB Hammer Bicep Curl is the right tactical move to protect your wrist while still getting bicep work. This shows excellent planning leading into your taper.
* Focus on Recovery: Keeping the rest at 2 minutes between main sets supports maximal strength effort.
2. Conditioning & Teaching
* Peloton Tread Run (Beginner – Level 5): This 15-minute run was a perfect “finisher.” The structured intervals with Zone 2 and Zone 3 work served as an effective metabolic booster after the heavy lifting, without causing excessive fatigue.
* Indoor Cycling Class (Teaching): Teaching a 30-minute class shortly after your workout is impressive. The sustained Zone 1 and Zone 2 work acts as active recovery and additional low-impact cardio, further enhancing your conditioning.
Looking Ahead: Your Schedule Adjustment
Your proposed adjustment for the rest of the week is highly strategic, especially given the lack of sleep and the upcoming Taper/Senior Games:
| Day | Original Plan | Proposed Adjustment | Rationale |
|—|—|—|—|
| Friday | Swim w/ Team | Leg Workout | Prioritizes strength and ensures you can be home earlier after working late. |
| Sunday | LEGS & MORE + Run | Swim at NTC (Make-up) | Smartly shifts the swimming volume you missed and secures pool time. |
| Wednesday | Swim w/ Team | Rest/Light Activity | Necessary adjustment due to late work on Monday/Tuesday, preventing overtraining before the taper. |
This adjustment is excellent: you are prioritizing sleep/recovery, still getting in a high-value Leg workout (which will be the last high-intensity leg session before the taper), and flexibly moving your swim volume to a better day (Sunday).
Reminder for the Road Ahead:
You are entering the final days of your STRENGTH block. Ensure your Monday/Tuesday lifts are also at 80-100% 1RM to maximize the adaptation before the TAPER begins on November 25th.
Would you like me to review the details of your planned Friday Leg Workout or help structure your upcoming Taper workouts?
——————————-
Leave a Reply