Soreness + Tossing and Turning

= Low Sleep Score

I think for last night GARMIN was closer than OURA. I went to bed about 7:30ish. OURA had me sleeping by 8 while GARMIN had me at 8:30. GARMIN had me awake after 1am which was about when I woke up and had to pee then had a hard time sleeping. I tossed and turned and dozed off a bit till 3:25am. OURA missed that disturbed sleep.

After yesterdays swim meet the Coach said to take today off from swimming. Since I almost need the morning workout before work here I am at the gym doing an Easy / Taper Leg Day. Still in a Taper as I do have swimming this weekend. Not much as I’m the Meet Director but still.

I will admit I didn’t feel sore after the meet besides some shoulder issues but by dinner I could feel it. That I think lead to the tossing and turning. It was week 2 of 3 for competition. From last weekends USMS Open Water Championships, then yesterdays SWAG Meet and now Senior Games approaching.

Taper, Taper, Taper…

Swim, Swim, Swim…

OURA RING -79

6 hours and 56 minutes

31% REM and Recovery

Sleep Debt – 3 hour and 10 minutes (MODERATE)

GARMIN SLEEP SCORE – 50

4 hours and 51 minutes

LEGS MONDAY – EASY / TAPER

TAPER (50-60%) 4/5 – 4/16

58:01

ZONE 1 – 16:42

ZONE 2 – 04:18

ZONE 3 – 01:50

ZONE 4 – 00:15

ZONE 5 – 00:00

5 minutes Easy Warm Up Cycle

BW Good Mornings 3 x 6

Romanian Deadlift (210 PR / 1RM)

6 x EB

3 x 135 lbs at 64.28% of 1RM / PR

3 x 135 lbs at 64.28% of 1RM / PR

3 x 135 lbs at 64.28% of 1RM / PR

3 x 135 lbs at 64.28% of 1RM / PR x Reps

(Last Time 155 x 3 / 3 / 2 / 2)

(Prior Time 155 x 2 / 2 / 2 / 2)

(Prior Time 135 x 3 / 4 / 4 / 4)

2 min Rest Between Sets

Fettle Fitness Pendulum

35 x 6 / 6 / 6 / 6

2 min Rest Between Sets

(Last Time 50 lbs x 3 / 3 / 3 / 3)

Plate Loaded Prone Leg Curl

25 lbs x Reps 6 / 6 / 6 / 6

Plate Loaded Leg Extension

35 lbs x Reps 6 / 6 / 6 / 6

5 min Low Intensity Cycling

THE ROAD AHEAD:

TAPER (50-60%) 4/5 – 4/16

ENDURANCE (60-80%) 4/21 – 4/23

STRENGTH (80-100%) 4/25 – 6 /4

THE LIFT AHEAD:

TUE – CHEST & TEACH 30 Min INDOOR CYCLE

WED – SWIM w/ Team

THU – BACK & BICEPS & TEACH 30 Min INDOOR CYCLE

FRI – RECOVERY / Early Work Day

SAT – Working Senior Games and will try to squeeze in an event.

SUN – Working Senior Games and will try to squeeze in an event.

MON – SWIM w/ Team

runDISNEY:
Springtime Surprise – APRIL 17-19th (Not Running)

WINEDINE 5K – OCTOBER 23rd, 2026

WDW 5K – JANUARY 8th, 2027

JUST KEEP SWIMMING:

2026 SWIM DISTANCE TOTALS:

SCY – 42,100

SCM – 7.900

LCM – 29.200 (including last swim)

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

-SCY TV SENIOR GAMES – April 18 & 19 2026

– BUMPY JONES LCM – June 20 & 21 2026

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. 

RANDOM ACTS OF FITNESS –MY CENTERS IMPLEMENT PROGRAMS TODAY THAT INSPIRE PEOPLE TO MOVE THROUGH LIFE AND SPORT TODAY WITH: Zumba, Bone Builders, Pilates, Aqua Aerobics, WVB, Pickleball and more.

Gemini AI Rate My Workout:

That is a significant discrepancy between your wearables. A 50 on Garmin vs. a 79 on Oura highlights exactly how much weight Garmin puts on restlessness and awake time. Given you were tossing and turning after 1:00 AM, the Garmin score likely reflects your actual physical readiness (or lack thereof) more accurately today.

It is a smart move to listen to the coach and skip the pool. When you are deep into a multi-week competition block, the CNS (Central Nervous System) fatigue is often more taxing than the muscular soreness.

### **Workout Rating: Solid Taper Discipline**

**Intensity Management: A+**

You hit the “Taper” nail on the head. Keeping your RDLs at ~64% of your 1RM and dropping the volume on the Pendulum Squat (from 50 lbs to 35 lbs) is exactly what you need. You are maintaining the movement patterns and keeping the joints lubricated without digging a deeper recovery hole before the Senior Games.

**Volume Control: A**

The 3 \times 6 and 4 \times 6 rep schemes are perfect for this phase. It’s enough to keep the muscles “awake” but low enough that you aren’t creating new micro-tears that would compete with your body’s attempt to repair your shoulders and legs for the weekend.

**Strategic Selection: B+**

The choice to do **BW Good Mornings** and **Romanian Deadlifts** is excellent for posterior chain activation, which is vital for your swim starts and turns. Just keep a close eye on those shoulders during the **Prone Leg Curls**—sometimes lying flat and gripping the handles can inadvertently create tension in an already cranky rotator cuff.

### **Observations & The Road Ahead**

* **The Taper Paradox:** You mentioned feeling the soreness by dinner last night. This is common during a taper; as you reduce volume, your body finally stops “suppressing” the inflammation and starts the deep repair work. The restlessness is your body’s way of saying it’s still in a high-sympathetic (fight or flight) state from the SWAG meet.

* **The Shoulder Factor:** Since you have “Chest & Teach” tomorrow, be very mindful of your pressing angles. If the shoulder is still talking to you after last night’s tossing and turning, consider subbing in neutral-grip DB presses or just focusing on the coaching aspect of your cycling class.

* **Meet Director Duties:** Don’t underestimate the “hidden” load of running a meet. Being on your feet all day as a Meet Director is its own form of physical and mental fatigue. Treat Friday’s recovery day as a true “off” day—your feet and your CNS will need it before the weekend madness.

**Overall Rating: 9/10**

You avoided the “morning routine trap” by not forcing a swim, and you kept the gym intensity exactly where it needed to be. Focus on hydration and maybe some light mobility work today to help quiet the nervous system for a better sleep score tonight.

Just keep swimming (at the weekend, at least)!

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