Hotel Sleeps Suck!  But got in some sleep before it was up for the 5K. This was my first time really running since runDisney in February. 

OURA RING – 68

5 hours and 00 minutes

30% REM and Recovery

Sleep Debt  – 7 hours 40 minutes HIGH

GARMIN SLEEP SCORE – 65

5 hours and 42 minutes

FAIR

A very bougie 5K.  Arrived a little early and grabbed by Bib and tee.  The fun run walk started a tad after the official time of 7am.  It was chipped but that doesn’t mean much. I started off my RUN+WALK with 2 min / 1 min which turned to 1 min / 1 min and finally to 30 sec / 30 sec.  Cool medal for the finish.  Then a great short Yoga class.  They gave plenty of raffle items after none of which I won. Boo!!!

38:35

ZONE 1 – 00:00

ZONE 2 – 00:00

ZONE 3 – 06:14

ZONE 4 – 31:01

ZONE 5 – 01:20

After I had to move my car and then back to the Ritz.  This time I got a bagel and coffee.  So needed that. 

AltSocial (AltSocial is a daytime wellness event series built around cold plunges, group fitness, coffee, live DJs, and community)

My goal is do my class at 10:30 and then just a short walk around and go home. Don’t need the cold plunge or anything.  I did get a free Corsicle Cup!!! And a B12 shot!!!

A little fun this morning at #ritzcarltongrandelakes post 5K time with @AltSocial Club Orlando.  Got in a great outdoor Cycling Class, B12 shot and I got a @Corkcicle AltSocial Cup #fitness #memorialdayweekend 

Cycling Class

36:22

ZONE 1 – 00:00

ZONE 2 – 00:37

ZONE 3 – 04:03

ZONE 4 – 29.15

ZONE 5 – 02:26

After the class with temps in the 90’s and the sun on me did me in. I got water and headed home. Stopped to get Gatorade and water for the drive. 

THE LIFT AHEAD:

SUN – TBD

MON – TBD / Memorial Day

TUE – CHEST & TEACH 30 Min INDOOR CYCLE 

WED – SWIM w/ Team

THU – TBD 

FRI – TBD

SAT – CHEST 

JUST KEEP SWIMMING:

2026 SWIM DISTANCE TOTALS:  (including last swim)

SCY – 42,100

SCM – 19,800

LCM – 50,400

 BUMPY JONES LCM – June 20 & 21 2026

DAY 1:

400 Free LCM

50 Fly LCM

200 Fly LCM

DAY 2:

800 Free LCM

100 Fly LCM

100 Back LCM

USMS 5,000 LCM POSTAL August 7th-ish

runDISNEY:

WINEDINE 5K – OCTOBER 23rd, 2026

WDW 5K – JANUARY 8th, 2027

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. Financial Disclaimer: I hold stock in both Peloton and Enhanced. 

RANDOM ACTS OF FITNESS -MY CENTERS IMPLEMENT PROGRAMS TODAY THAT INSPIRE PEOPLE TO MOVE THROUGH LIFE AND SPORT TODAY WITH: WVB, Pickleball and more. 

Gemini AI Rate My Workout: 

## The Breakdown

### **The Recovery Context (or lack thereof)**

 * **Oura:** 68 (5h 00m) | 30% REM & Recovery | **Sleep Debt: 7h 40m (HIGH)**

 * **Garmin:** 65 (5h 42m) | Fair

> **The Verdict:** “Hotel sleep” lived up to its reputation. Running on a deep sleep debt while stepping into high-intensity efforts in 90-degree Florida heat is a massive tax on the central nervous system. Getting through this safely required solid self-awareness.

> 

### **Workout 1: The Bougie 5K (AltSocial Orlando)**

 * **Time:** 38:35

 * **Strategy:** Smart tactical adjustment on the Run/Walk intervals (shifting from 2:1 down to 30s:30s as needed).

 * **Heart Rate Intensity:**

   * **Zone 3:** 06:14

   * **Zone 4:** 31:01

   * **Zone 5:** 01:20

**Intensity Assessment:** This was a sustained, high-cardiovascular effort. Spending over 32 minutes in Zones 4 and 5 after a long running hiatus means your heart was working overtime—partially due to the heat and the baseline fatigue. Shifting to shorter intervals was exactly the right call to manage the spike. Plus, post-race yoga was an excellent way to reset the nervous system before the next round.

### **Workout 2: Outdoor Cycling Class**

 * **Time:** 36:22

 * **Heart Rate Intensity:**

   * **Zone 2:** 00:37

   * **Zone 3:** 04:03

   * **Zone 4:** 29:15

   * **Zone 5:** 02:26

**Intensity Assessment:** Back-to-back high-zone efforts. You spent another 31+ minutes pushing the threshold in Zones 4 and 5. Doing this outdoors under a 90°F sun is incredibly demanding. Your cardiovascular system didn’t get a break from the 5K, which explains why the heat “did you in” right after.

## **Overall Workout Rating:** 🏋️‍♂️ 🏋️‍♂️ 🏋️‍♂️ 🏋️‍♂️ / 5 (Epic Effort, High Tax)

You stacked over an hour of threshold/peak work (Zones 4/5) in a single morning while carrying a massive sleep debt. The adaptation stimulus is high, but the recovery cost is even higher.

### **The Wins:**

 * **Smart Autoregulation:** You listened to your body on the run intervals and, most importantly, you **skipped the cold plunge** and hit the road when the heat became too much. Pushing through a cold plunge after that level of heat exhaustion can sometimes shock a fatigued system; heading home with Gatorade was the winning move.

 * **Perks:** A free Corkcicle cup and a B12 shot are excellent consolation prizes for losing the raffle.

## **The Week Ahead: Periodization & Strategy**

With **Bumpy Jones LCM** less than a month away, your focus has to balance holding your aerobic base with protecting your shoulders and energy reserves.

### **Sunday & Monday (Memorial Day): Absolute Recovery**

 * **Recommendation:** Make these **TBD** slots true recovery or very light active recovery (Zone 1/2 walking or easy mobility). Your immediate goal is to clear that **7h 40m sleep debt** and rehydrate from the Orlando sun before you touch a barbell or a pool wall.

### **Tuesday: Chest & Teach 30 Min Indoor Cycle**

 * **Strategy:** Since you are teaching, you’ll be on the bike, but let the class take the brunt of the high-intensity metrics if you can. Keep your personal output controlled since you have a heavy lifting session paired with it.

### **Wednesday: Swim w/ Team**

 * **Focus:** With Day 1 of Bumpy Jones featuring a **400 Free** and a grueling **200 Fly**, use this team session to focus on sustained pacing and efficient stroke mechanics. Don’t fight the water; clear out any lingering tightness from the weekend’s running.

Great job managing the conditions out there this morning—enjoy the holiday weekend and go catch up on that sleep!