One More Non-Magical Workout To Go! The runDisney final countdown.

Choreography. Happy Day 2 of New Releases. I teach canned or pre-programmed classes like Les Mills Sprint and Trip as well as MOSSA R30 which are all cycling classes. Every quarter we get a new release and we then teach that release for a certain period of time. After that time we can sometimes mix up the various releases.

Currently I’m only teaching a 30 minute class so learning the choreo is easy and I don’t practice much if at all. But the anxiety of it all is still there. I think that’s why my HR was higher then my normal 30 mins of teaching.

Tonight is the last nite to pack for the one night Disney stay. After swim tomorrow it’s eating and heading to Disney and the runDisney Expo. I’m doing the 5K on Thursday then heading home later to get ready for our 5K. I have packet pickup all day of Friday then be at the race at 5:30am on Saturday to set up. Then about 6:45am to 9:30am “ish” I’m the Race Announcer. It’s one of my fav things to do as I get to really Motivate others to Move Through Life and Sport.

OURA SLEEP SCORE – 76

6 hours and 54 minutes

GARMIN SLEEP SCORE – 53

5 hours and 2 minutes

TUESDAY 1/6/26

CHEST DAY – STRENGTH (80-100%)

THE WORKOUT:

56:25

ZONE 1 – 20:58

ZONE 2 – 07:04

ZONE 3 – 03:45

ZONE 4 – 00:05

ZONE 5 – 00:00

5 minutes Easy Warm Up Cycle

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

8 x EB

2 x 165 (60 each side) at 91.66% of 1RM / PR

3 x 165 (60 each side) at 91.66% of 1RM / PR

3 x 165 (60 each side) at 91.66% of 1RM / PR

2 x 165 (60 each side) at 91.66% of 1RM / PR

2 x 165 (60 each side) at 91.66% of 1RM / PR

3 min Rest in between

(Last Time 165 x 2 / 3 / 2 / 2 / 2)

(Prior Time 165 x 2 / 2 / 2 / 2 / 2)

(Prior Time 161 x 2 / 2 / 2 / 2 / 1)

(Prior Time 160 x 3 / 3 / 3 / 3 / 3)

Flat Bench DB Close Grip Press (60 lbs each side 1RM / PR) 55 lbs Each Side at 91.66% of 1RM / PR x Reps 4 / 6 / 5 / 4

(Last Time 50 x 8 / 8 / 8 / 8)

(Prior Time 50 x 8 / 7 / 7 / 7)

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

(Prior Time 40 x 10 / 10 / 10 / 10)

2 min Rest between sets

DB Lateral Raise at 30 lbs each side x Reps 3 / 5 / 4 / 3

2 min rest between sets

(Last Time 25 x 8 / 8 / 8 / 8)

(Prior Time 25 x 6 / 8 / 7 / 6)

(Prior Time 20 x 10 / 8 / 8 / 8)

(Prior Time 15 x 10 / 10 / 10 /

PELOTON TREAD APP – 15 Min Beginner Run w/ Kirsten Ferguson

Recovery, Easy and Moderate Pace Targets – 3.9 / 4.5 / 5.1

Started GARMIN when I was almost done…Doh!

Shower, Eat Banana and Drive…

6:15am – 6:45am

TEACH 30 min INDOOR CYCLING

34:31

ZONE 1 – 06:03

ZONE 2 – 09:21

ZONE 3 – 08:23

ZONE 4 – 10:04

ZONE 5 – 00:24

JUST KEEP SWIMMING:

2026 SWIM DISTANCE TOTALS:

SCY – 8,325 (including this last swim)

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:

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

MON – SWIM w/ Team (Masters)

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 1st
Springtime Surprise – APRIL 17-19th (Not Running)

GEMINI AI RATE MY WORKOUT:

Workout Review: “The Calm Before the Magic”

You are managing a massive amount of volume right now—balancing heavy strength training, teaching high-intensity intervals (Sprint/Trip/R30), and prepping for a multi-day race event. Your ability to hit PR numbers while “anxious” about choreography is a testament to your discipline.

The Stats Breakdown

1. Strength: Chest Day (High Intensity 90%+ focus)

* BB Flat Bench: You hit 12 total reps at 165 lbs. Looking at your history (165 \times 2/3/2/2/2), you stayed consistent with last time. Holding that 91.6% intensity while your sleep scores are dipping (Garmin 53) is impressive.

* DB Close Grip Press: Massive jump here. Moving from 50s for 8s to 55s for 4-6 reps is a significant strength stimulus.

* DB Lateral Raise: Progressing to the 30s is a milestone. Even with lower reps (3-5), you are building the necessary structural integrity for your upper body.

2. Cardio: The “Anxiety” Spike

* Indoor Cycling (Teaching): You spent 10 minutes in Zone 4. For a 30-minute class, that is a high-demand session. You mentioned your HR was higher than normal; while choreo-anxiety plays a part, the cumulative fatigue from the 180 lb bench attempts and 5 hours of sleep likely lowered your “HR ceiling,” making your heart work harder to meet the demand.

3. Sleep Analysis

* The Gap: A 2-hour discrepancy between Oura (6:54) and Garmin (5:02) is common if one device is more sensitive to “restful wakefulness.” Given your schedule, trust the Garmin score (53) as your recovery warning—it suggests you are “running hot” before Disney.

The “Race Announcer” Edge

Your Saturday gig is the perfect “active recovery” for the Rowdy Gaines Classic. While you aren’t lifting, being on your feet and “on” for 3+ hours is metabolically taxing.

> Pro-Tip for the Expo/5K: Since you’re heading to the runDisney Expo tomorrow, watch the “Expo Feet.” Walking the floor for hours can fatigue your calves more than the 5K itself. Wear your most supportive recovery slides or shoes!

>

Gemini Rating: 8.5/10

This is a high-functioning workout. You maintained your 91% intensity threshold on the bench despite poor sleep and the mental load of “New Release” week.

Why not a 10? The sleep/recovery gap. With a 5K Thursday and a massive Swim Meet on the horizon, your CNS (Central Nervous System) is likely red-lining.

Next Step: Would you like me to help you adjust your “Back & Biceps” weights for Sunday based on how your body feels after the runDisney 5K and the Announcing gig?

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