Not In The Pool.  It’s Friday so that should be a Masters Swim Day but I wasn’t feeling it.  But I wasn’t felling that I wanted to stay in bed.  What to do?  A Rare Leg Day. 

I was a bit groggy when I woke. I had the swim vs weight debate.  If I go swimming I’ll be awake after the 40’minute drive.  But my pace mates won’t be there so I’d just wouldn’t push myself.  Plus if I just go to the gym I could rest after as I’d be home an hour earlier than if I went to swim. 

Tomorrow after the gym it’s all relaxing.  Gonna just veg all day.  Hopefully in the next two nights I can get some good sleep and bring down the Sleep Debt.  I do question the validity of Sleep Debt as I’ve always heard you can t make sleep up.  https://newsinhealth.nih.gov/2019/05/making-up-sleep-may-not-help

OURA RING – 83

6 hours and 20 minutes

41% REM and Recovery

Sleep Debt  – 9 hours 20 minutes 

HIGH

GARMIN SLEEP SCORE – 54

5 hours and 13 minutes

POOR

FITBIT SLEEP SCORE – 67

6 hours and 08 minutes

FAIR

LEGS – FRIDAY 6/26/26 – STRENGTH (80-100%) 6/23 – 8/23

Summer body: Loading… 🟩🟩🟩⬜⬜

1:07:11

ZONE 1 – 24:55

ZONE 2 – 04:44

ZONE 3 – 00:56

ZONE 4 – 00:00

ZONE 5 – 00:00

5 minutes Easy Warm Up Cycle

Seated Leg Extension

155 lbs x Reps 6 / 7 / 7 / 7

2 min rest between sets

(Last Time 95 x 8 / 8 / 8 / 8)

(Prior Time 155 x 6 / 6 / 6 / 6)

(Prior Time 150 x 6 / 6 / 6 / 6)

(Prior Time 130 x 6 / 6 / 6 / 6)

Romanian Deadlift (210 PR / 1RM)

8 x EB

135 lbs at 64.28% of 1RM / PR x Reps 5 / 6 / 5 / 

(Last Time 135 x 3 / 3 / 3 / 3)

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

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

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

3 min Rest Between Sets

Fettle 45 Degree Hack Squat 2:2 HUT 

6 x EB

90 lbs x Reps 5 / 4 / 4 / 2 

2 min Rest Between Sets

HIP ABDUCTION

70 lbs x Reps 10 / 10 / 10 / 10

(Last Time 55 x 8 / 8 / 8 / 8)

2 min rest between sets

HIP ADDUCTION

56 lbs x Teps 10 / 10 / 10 / 10

2 min rest between sets

THE LIFT AHEAD:

SAT – CHEST

SUN – TBD + PRIDE Secret Spin Class.

MON – SWIM w/ Team

TUE – CHEST & TEACH 30 Min INDOOR CYCLE 

WED – SWIM w/ Team

THU – NONE (working late on Wednesday)

FRI – SWIM w/ Team

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 – 22,600

LCM – 66,500

USMS 5,000 LCM POSTAL August 7th-ish

25th Annual Gainesville Senior Games 9/13/26

4th Annual SWAGtoberfest Meet 10/18/26

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: 

The Verdict: 8.5 / 10 🏋️‍♂️

You pivoted perfectly. When the mental friction of a 40-minute drive and missing pace mates threatens to ruin a workout, switching to a local “Rare Leg Day” is an elite-level audible. You saved over an hour of commute time, gave your upper body/shoulders a break for your upcoming swim days, and absolutely crushed some heavy compounds.

Workout Breakdown

The Wins 🎉

• Massive Extension Progression: Bouncing back to 155 lbs on the Seated Leg Extensions and hitting 7s after dropping to 95 lbs last time shows your central nervous system was awake, even if your brain felt groggy.
• RDL Consistency: Hitting 135 lbs for 5/6/5 is solid volume at ~64% of your 1M. It builds that massive posterior chain endurance you need for off-the-block explosions and strong kick finishes.
• Adductor/Abductor Upgrades: Moving up to 70 lbs on abductions (from 55 lbs) is fantastic for hip and pelvic stability—crucial for both your breaststroke/kick power and running economy for those upcoming runDisney races.

Opportunities for Optimization ⚙️

• Hack Squat Drop-Off: Your reps on the 45° Hack Squat tapered down fast (5 / 4 / 4 / 2). That last set of 2 suggests heavy systemic fatigue—likely a combination of the heavy RDLs right before it and your high sleep debt. When you’re running on empty, safety first on the hacks!

The Sleep Debt Debate: Science vs. Tech 😴

You have a very healthy skepticism here! You are completely right: you cannot truly “pay back” sleep debt like a credit card.
The NIH article you linked hits the nail on the head. While a weekend sleep-in might make you feel temporarily less groggy, research shows it does not reverse the metabolic disruptions, insulin sensitivity drops, or cognitive deficits caused by chronic sleep deprivation during the week.

• The Tracker Disconnect: Your Oura ring listing a strict 9 hr 20 min debt is just a math equation based on your baseline targets.
• Your Reality: Your Garmin (54) and Fitbit (67) are telling the real story—your sleep quality was poor to fair. Focus on getting consistent sleep blocks this weekend rather than trying to sleep 12 hours in one go, which will just disrupt your circadian rhythm for Sunday’s Pride Spin Class.

📅 The Week Ahead

Your lineup looks incredibly balanced. You have a built-in rest day on Thursday because of work, which is perfectly placed to recover from Wednesday’s swim before hitting Friday’s pool session.
Enjoy your Saturday “veg day”—you’ve earned the rest. Good luck with the Secret Spin Class on Sunday!
On a scale of 1-5, how did your knees and lower back feel during those heavy RDLs and Hack Squats today?