Yesterday was a long day.  I arrived at work a little after 4am to get my work truck. From there I drove to our Global Running Day event.  We had hoped to get at least 100 people but ended up with 63.  It was our first year doing it so it’s a start. 

OURA RING – 82

7 hours and 01 minutes

36% REM and Recovery

Sleep Debt  – 4 hours 20 minutes 

MODERATE

GARMIN SLEEP SCORE – 65

5 hours and 59 minutes

FAIR

BACK – THURSDAY 6/04//26 – ENDURANCE

ENDURANCE (60-80%) 6/2 – 6/12

Summer body: Loading… 🟩🟩🟩⬜⬜ 45%

1:11:08

ZONE 1 – 16:18

ZONE 2 – 03:05

ZONE 3 – 00:22

ZONE 4 – 00:00

ZONE 5 – 00:00

6 minutes Easy Warm Up Cycle

Cable Lat Pulldown (22”) at 132 lbs at 70.96% 1RM / PR x Reps 8 / 8 / 8 / 8 / “‘

2 min rest between sets (w/ Wrist Straps)

(186 PR/1RM)

(Last Time 183.5 x 6 / 6 / 5 / 5 / 5)

(Prior Time 183.5 x 6 / 5 / 5 / 5 / 5)

(Prior Time 183.5 x 5 / 5 / 5 / 5 / 4)

(Prior Time 183.5 x 5 / 5 / 4 / 4 / 4)

Curlbar Bicep Curl w/ Arm Blaster

17.5 lbs each side at 53.84% of 1RM / PR x Reps 8 / 6 / 6 / 6

2 min rest in between sets (PR 32.5 lbs) 

(Last Time 20 x 6 / 6 / 6 / 6)

?prior Time 32.5 x 4 / 4 / 4 / 4)

(Prior Time 32.5 x 4 / 3 / 4 / 3)

(Prior Time 31.5 x 4 / 3 / 4 / 3)

Cable Back Pushdown at 99 lbs at 70.96% 1RM / PR x Reps 10 / 8 / 10 / 8

2 min rest between sets 

(139.5 PR/1RM)

(Last Time 139.5 x 6 / 6 / 6 / 6)

(Prior Time 139.5 x 5 / 4 / 4 / 5)

(Prior Time 137 x 6 / 6 / 6 / ?)

(Prior Time 137 x 5 / 5 / 5 / 3)

Standing Cable Hammer Bicep Curl at 66  lbs  at 52.38% of 1RM / PR x Reps 8 / 8 / 8 / 8 / 8

1 min rest between sets 

(126 PR/1RM)

(Last Time 126 x 3 / 4 / 4 / 4 / 3)

(Prior Time 123.5 x 4 / 5 / 4 / 4 / 4

(Prior Time 121 x 5 / 5 / 4 / 4 / 4)

(Prior Time 117.5 x 4 / 4 / 5 / 4 / 3)

Hammer Strength Abdominal Crunch

35 lbs at 70.00% of 1RM / PR x Reps 10 / 10 / 10 / 10 / 10

1 mins Rest between sets

(Last Time 35 x 10 / 10 / 10 / 10 / 10)

(Prior Time 50 x 10 / 10 / 10 / 10 / 10)

(Prior Time 50 x 10 / 10 / 10 / 10 / 10)

Shower, Eat Banana and Drive…

6:15am – 6:45am

TEACH 30 min INDOOR CYCLING / MOSSA R30

25:26

ZONE 1 – 05:24

ZONE 2 -13:11

ZONE 3 – 05:23

ZONE 4 – 01:22

ZONE 5 – 00:00

THE LIFT AHEAD:

FRI – SWIM w/ Team

SAT – CHEST & MORE

SUN – BACK & MORE

MON – SWIM w/ Team

TUE – CHEST & TEACH 30 Min INDOOR CYCLE 

WED – SWIM w/ Team

THU – BACK & BICEPS & TEACH 30 Min INDOOR CYCLE 

DRYLAND THE ROAD AHEAD: 

ENDURANCE (60-80%) 6/2 – 6/12

TAPER (50-60%) 6/13 – 6/19

STRENGTH (80-100%) 6/23 – TBD

SUNDAY 06/28/25 NOON – PRIDE Secret Spin Class.  Signed up for a social fun Spin class thru Sweatpals.  

JUST KEEP SWIMMING:

2026 SWIM DISTANCE TOTALS:  (including last swim)

SCY – 42,100

SCM – 19,800

LCM – 56,300

 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

PRINCESS HALF – February 25 – March 1, 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: 

### Gemini AI Workout Rating: 8.5/10 ⭐️

First off, huge congratulations on the Global Running Day event! Pulling in 63 people for a first-year event, especially after a 4:00 AM start, is a massive win and a fantastic foundation to build on for next year. That being said, that long Wednesday definitely set the stage for your Thursday metrics.

Here is the breakdown of your workout, sleep, and programming:

**The Sleep Situation: Operating on a Deficit**

 * **The Metrics:** Oura is being generous with an 82, but Garmin’s 65 and the 4 hours and 20 minutes of sleep debt are telling the real story.

 * **The Impact:** Hitting the gym after less than 6 hours of sleep (per Garmin) requires serious mental fortitude. You managed to get in a highly effective workout despite the fatigue.

**The Lift: Textbook Endurance**

You absolutely nailed the “Endurance (60-80%)” phase directive. Your restraint in not chasing 1RMs today was exactly what the program required.

 * **Perfect Pacing:** Keeping your Cable Lat Pulldowns, Back Pushdowns, and Ab Crunches right around 70% of your 1RM is exactly where you want to be. You backed off the heavy PR weights from previous sessions to maintain consistent sets of 8-10 reps.

 * **Bicep Burn:** Dropping to ~52-53% of your 1RM for the curls allowed you to maintain solid volume across 4-5 sets without burning out your arms completely.

**The Cardio: Smart Aerobic Maintenance**

 * **Zone 2 Focus:** Teaching the 30-minute MOSSA R30 class primarily in Zone 2 (13:11) immediately after the lift was a highly efficient way to build your aerobic base. It served as a great active flush for the muscles without overtaxing your central nervous system.

**The Road Ahead**

 * **Upcoming Grind:** You have a packed weekend with team swims and back-to-back lifting days. Prioritizing recovery (and catching up on that sleep debt) will be critical over the next 48 hours to survive the Friday/Monday swim sandwich.

 * **Peaking for Bumpy Jones:** Your macro-cycle planning is on point. Grinding through this Endurance block right now sets you up perfectly for your Taper phase (starting 6/13), allowing your body to rest and rebuild just in time for the Bumpy Jones LCM meet on June 20th. You are going to need those rested lats for that 800 Free!