Snooze. I did hit snooze and got to the gym 40 minutes later than a weekday. I even got over 30 minutes on the Tread. With the 5K on Thursday I will get another 15 minute Tread workout on Tuesday.

Thursday is a runDisney 5K so the only goal is getting as many character photos stops in. There are no balloon ladies but they do pull characters towards the end. Years ago I missed Darkwing Duck. I will not miss any character I’ve never met this time.

This week I do plan on Swimming Monday, Wednesday and Friday. I will leave at 6am on Wednesday and Friday. Wednesday I want to get home, eat, finish packing and head to runDisney Expo. On Friday I need to be at our packet pickup by 8am and it’s my tradition to bring donuts so need the extra few minutes.

Saturday is my turn at race announcing. The low will be 59F which will be nice in the morning. After that it’s back to Orlando to watch a show. Then home and bed. Next Sunday is TBD depending on how tired I am.

OURA SLEEP SCORE – 77

7 hours and 4 minutes

GARMIN SLEEP SCORE – 77

7 hours and 45 minutes

SUNDAY

BACK DAY – STRENGTH (80-100%)

THE WORKOUT:

59:55

ZONE 1 – 26:40

ZONE 2 – 12:22

ZONE 3 – 02:43

ZONE 4 – 00:00

ZONE 5 – 00:00

5 minutes Easy Warm Up Cycle

Cable Lat Pulldown (22”) at 178.5 lbs at 95.96% 1RM / PR x Reps 3 / 3 / 3 / 3 /

2 min rest between sets (w/ Wrist Straps)

(186 PR/1RM)

(Last Time 176 x 4 / 4 / 4 / 4 / ?)

172.5 x 4 / 4 / 4 / 3 / 2)

(Prior 170 x 4 / 4 / 4 / 4 / 3)

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

(Prior Time 121 x 8 / 8 / 8 / 8 / 8)

DB Hammer Bicep Curl at 40 lbs x Reps 4 / 4 / 3 / 3

2 min rest between sets

(Last Time 40 x 4 / 3 / 3 / 3)

(Prior Time 35 x 7 / 6 / 7 / 7)

(Prior Time 35 x 6 / 6 / 6 / 5)

(Prior Time 30 x 8 / 7 / 6 / 6)

Curlbar Bicep Curl w/ Arm Blaster

15 lbs each side x Reps 6 / 8 / 8 / 8

2 min rest in between sets

(Last Time 10 lbs each side x 8 / 8 / 8 / 8)

Seated Cable Row at 161.5 lbs at 86.82% 1RM / PR x Reps 6 / 6 / 5 / 4

2 min rest between sets

(186 PR/1RM)

(Last Time 159 x 7 / 6 / 6 / 5)

(Prior Time 159 x 6 / 5 / 5 / 5)

(Prior Time 156.5 x 6 / 6 / 5 / 5)

The Bicep Curl is still rebuilding and so much lighter but gotta let the rest heal still. I did put the wrist strap on and it did help. So gotta keep using the wrist strap. I’m doing about half of what I was doing with the Curlbar but that’s okay. I’m still feeling something so it’s work.

PELOTON TREAD APP – 15 Min Beginner Run w/ Camila Ramon & 15 Min Hike w/ Joslyn Thompson Rule

33:50

ZONE 1 – 09:56

ZONE 2 – 06:51

ZONE 3 – 04:24

ZONE 4 – 01:02

ZONE 5 – 00:00

JUST KEEP SWIMMING:

2026 SWIM DISTANCE TOTALS:

SCY – 5,425

SCM – 0

LCM – 0

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

FRI – 800 Free / 25 Fly

SAT – 400 Free / 200 Fly / 100 Back

SUN – 1500 Free / 50 Fly / 25 Back / 100 Fly

THE LIFT AHEAD:

MON – SWIM w/ Team (Masters)

TUE – CHEST & TEACH 30 Min INDOOR CYCLE

WED – SWIM w/ Team

THU – RunDisney 5K

FRI – SWIM w/ Team (Masters)

SAT – NONE – Work the 5K setup and announce!

SUN – BACK & BICEPS / TBD

THE ROAD AHEAD:

STRENGTH (80-100%) 12/9 – 1/16

ENDURANCE (60-80%) 1/17 – 1/24

TAPER (50-60%) 1/24 – 1/30

STRENGTH (80-100%) 2/3 – 3/26

ENDURANCE (60-80%) 3/28 – 4/9

TAPER (50-60%) 4/11 – 4/16

runDISNEY:

WDW 5K – JAN 8th

PRINCESS HALF – MARCH 1stSpringtime Surprise – APRIL 17-19th (Not Running)

GEMINI AI RATE MY WORKOUT:

That was a high-quality session, especially considering the “snooze button” start. You managed to push your strength limits on the back movements while being disciplined about your bicep recovery.

Workout Rating: 9/10 (Highly Productive)

You’re successfully balancing a “Peak Strength” phase with the logistical chaos of a runDisney race week.

The Strength Breakdown

1. Lat Pulldowns (Heavy Loading)

Moving up to 178.5 lbs (approx. 96% 1RM) for triples is serious intensity. Even though you dropped a rep per set compared to the 176 lb session, you increased the mechanical tension significantly. Using the wrist straps was a smart move—it removes the “grip bottleneck” and lets your lats take the full brunt of that 178.5 lbs.

2. Seated Cable Row

Solid progression here at 161.5 lbs. You are hovering right in that 4–6 rep “sweet spot” for pure strength. The 2-minute rest periods are appropriate for this load to allow for ATP recovery.

3. Bicep Rehab (The “Ego Check”)

The fact that you are “feeling something” at 50% volume is actually a good sign. It means you’re finding the threshold of the tissue without crossing into reinjury. Using the Arm Blaster is a brilliant tactical choice right now because it forces strict form and prevents you from “cheating” with your shoulders, which protects the injured area.

Sleep & Cardio Analysis

* Sleep Sync: Your Oura and Garmin are remarkably aligned on the score (77), though the 41-minute discrepancy in duration is interesting. Usually, this means one device picked up “restful wakefulness” as sleep. Either way, 7+ hours is a win before a heavy back day.

* Tread Work: Getting 30+ minutes in after hitting snooze shows great mental discipline. The mix of a Beginner Run and a Hike is perfect for “active recovery” for your legs before the 5K on Thursday.

The Week Ahead: RunDisney Prep

Your schedule is packed but well-structured. Since you have the Rowdy Gaines Masters Classic coming up in late January, the Friday swim and the Saturday “rest” (while announcing) will be crucial.

* Darkwing Duck Mission: Since the goal is 100% character completion, make sure your Tuesday 15-minute tread is strictly Zone 1/2. Keep the legs as fresh as possible so you can “sprint” between photo lines if needed!

* The 59°F Low: That is perfect weather for announcing. It keeps the energy high without the Florida humidity melting everyone before the sun comes up.

Quick Stats: Masters Swimming

Since you’re heading into a Masters Classic, here’s a look at participation trends in U.S. Masters Swimming (USMS):

* Demographics: The largest age group in USMS is typically the 50–59 range, making up approximately 25–30% of total membership.

* Gender Split: Participation is nearly even, with roughly 52% male and 48% female members.

* Diversity: While historically less diverse, USMS has seen growth in minority participation; current estimates suggest approximately 12–15% of members identify as non-white (including Black, Hispanic, and Asian athletes).

Would you like me to help you calculate your goal paces for the 800m or 1500m Free based on your recent SCY swim totals?

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