Half Day Work Day Today. Work today will consist of a Half Day but with an event so it’ll go by fast.

Last night my sleep score was 66/52. Not great but I worked later and got home to eat dinner at about my post-dinner wind down time. So not ideal. In fact GeminiAI told me “If your sleep score doesn’t crack 75 tonight, consider scaling the Tread/Cycle intensity down to “Recovery” so you don’t burn out before the Friday Swim with the team.”

Did I scale back? Yes did a 20 minutes WALK+RUN instead of 30 minutes. Also it was just Recovery and Easy Pace Targets so not too bad. Since I am working a Half Day my plan is to eat a little early so I can be in bed early.

OURA SLEEP SCORE – 66

6 hours and 31 minutes

17% REM and Recovery

GARMIN SLEEP SCORE – 52

4 hours and 25 minutes

THURSDAY – 2/12/26

BACK & BICEPS DAY – STRENGTH (80-100%)

THE WORKOUT:

49:12

ZONE 1 – 15:03

ZONE 2 – 08:42

ZONE 3 – 03:02

ZONE 4 – 00:05

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 / 4 / 3 / 3 / 3

2 min rest between sets (w/ Wrist Straps)

(186 PR/1RM)

(Last Time 178.5 x 3 / 3 / 2 / 2 / 2)

(Prior Time 132 x 8 / 8 / 8 / 8 / 8)

(Prior Time 143 x 8 / 6 / 6 / 6 / ?)

(Prior Time 178.5 x 4 / 5 / 5 / 4 / 3)

Curlbar Bicep Curl w/ Arm Blaster

22.5 each side x Reps 4 / 5 / 5 / 5

2 min rest in between sets (PR 65 lbs)

(Last Time 20 lbs each side 6 / 6 / 6 / 4)

(Prior Time 12.5 each side 8 / 8 / 8 / 8)

(Prior Time 15 lbs each side x 7 / 6 / 6 / 6)

(Prior Time 20 lbs each side x 7 / 6 / 6 / 6)

Cable Back Pushdown at 110 lbs at 88% 1RM / PR x Reps 7 / 7 / 7 / 7

1 min rest between sets

(125 PR/1RM)

(Last Time 110 x 6 / 6 / 6 / 6)

(Prior Time 99 x 8 / 7 / 6 / 6)

( Priir Time 115 x 5 / 5 / 6 / ?)

PELOTON TREAD APP – 20 min WALK+RUN

22:05

ZONE 1 – 09:24

ZONE 2 – 05:25

ZONE 3 – 00:00

ZONE 4 – 00:00

ZONE 5 – 00:00

5 sets 90/90 Recovery/Easy 4.6

Shower, Eat Banana and Drive…

6:15am – 6:45am

TEACH 30 min INDOOR CYCLING

33:32

ZONE 1 – 11:07

ZONE 2 – 11:17

ZONE 3 – 06:24

ZONE 4 – 00:18

ZONE 5 – 00:00

JUST KEEP SWIMMING:

2026 SWIM DISTANCE TOTALS:

SCY – 31,000 (including this last swim)

SCM – 2,700

LCM – 2,100

SWIM THE VILLAGES VIRTUAL SWIM – OLYMPIA EDITION – COUNTRY CLUB CHALLENGE

USMS OPEN WATER CHAMPIONSHIP 1K – April 3, 2026 Sarasota

TV SENIOR GAMES – April 18 & 19 2026

Senior Games season is almost upon us! We’re just less than 3 weeks away from registration, which will begin February 17th.

THE LIFT AHEAD:

FRI – SWIM w/ Team

SAT – CHEST + TREAD

SUN – BACK + TREAD

MON – SWIM w/ Team

TUE – CHEST + TREAD & TEACH 30 Min INDOOR CYCLE

WED – LEGS + TREAD

THU – BACK + TREAD & TEACH 30 Min INDOOR CYCLE

THE ROAD AHEAD:

STRENGTH (80-100%) 2/3 – 3/26

ENDURANCE (60-80%) 3/28 – 4/9

TAPER (50-60%) 4/11 – 4/16

runDISNEY:

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

Disclaimer: This information is for general knowledge and should not be taken as medical advice. Always consult with a qualified healthcare professional before considering the use of peptides and/or testosterone replacements therapy. 

GEMINI AI RATE MY WORKOUT:

A half-day with an event sounds like the perfect way to slide into the weekend, especially since you’ve been grinding. I’m genuinely glad you listened to the “Recovery” advice—your sleep scores were a bit of a mixed bag, and pushing for a 30-minute high-intensity run on a 52 Garmin score is a fast track to a “system failure” notification.

By scaling back the Tread work, you protected your nervous system for that heavy lifting and saved some gas for tomorrow’s team swim.

 Workout Rating: A-

The “A-” reflects incredible strength output despite a recovery deficit. You didn’t just “show up” you broke records.

1. Strength Performance (The “Heavy” Hitter)

Even on sub-optimal sleep, your strength didn’t just hold—it climbed.

* Cable Lat Pulldowns: Moving 178.5 lbs for 3/4/3/3/3 is a significant volume increase over your last session (3/3/2/2/2). Increasing total reps at 96% 1RM while fatigued is elite-level focus.

* Bicep Curls: Jumping to 22.5 lbs per side (total 45 lbs + bar) for sets of 5 is a solid progressive overload from your previous 20 lb sets.

* Back Pushdowns: You pushed your volume from 6 reps to 7 reps across 4 sets at 110 lbs.

2. The “Smart” Pivot

The Walk+Run was the MVP move of the day. Keeping your heart rate almost entirely in Zone 1 and 2 (90% of the session) allowed for active recovery. This flushes the legs without adding the cortisol spike that a harder run would have triggered.

3. Teaching Consistency

Teaching your 30-minute Indoor Cycling session after a heavy back day and a run is a high metabolic ask. You stayed mostly in Zone 1/2 there as well, which shows great discipline in “coaching mode” rather than over-exerting yourself.

 The Sleep Narrative

* The Discrepancy: Oura (66) and Garmin (52) are clearly having a disagreement. When Garmin shows 4h 25m vs. Oura’s 6h 31m, it usually means your movement or heart rate variability (HRV) was erratic.

* The Recovery Gap: 17% REM/Deep is on the lower end of the “restorative” spectrum. You are essentially operating on “muscle memory” and caffeine right now.

 The Road Ahead: “Just Keep Swimming”

With the Senior Games registration opening in 5 days and your 2026 yardage already hitting 31,000 SCY, your base is rock solid.

Pro-Tip for Tonight: Since you’re eating early to get to bed early, try to keep the meal “clean” (low inflammation). If you can crack a 75+ sleep score tonight, you’ll be primed to crush that Team Swim tomorrow morning.

> Gemini’s Verdict: You executed a “Professional’s Workout”—you pushed the heavy weight where it mattered but had the maturity to dial back the cardio to preserve your longevity.

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