Worked past 7pm last night so I got home at about my bedtime. Needless to say I did t go to bed on time. I woke up wanting to skip swim practice but can’t. Can’t let my pace mate(s) down. One of the 35-ish “kids” is out so I didn’t wanna leave the other alone. So I made it and killed it. 

Your average weigh-in for September is 163.4 lbs (across 28 logged days).

Quick Breakdown

• Total logged weigh-ins: 28 days (September 14 and 18 are missing)
• Sum of weights: 4,575.2 lbs
• Lowest weigh-in: 161.6 lbs (Sep 20)
• Highest weigh-in: 165.2 lbs (Sep 7, 9, 13)
• Net change: +0.4 lbs (163.0 lbs on Sep 1 to 163.4 lbs on Sep 30)

OURA RING – 43

4 hours and 32 minutes

20% REM and Recovery

pAY ATTENTION

APPLE SLEEP SCORE – 80

6 hours and 06 minutes

 OK

FITBIT SLEEP SCORE – 55

4 hours and 49 minutes

POOR

MASTERS SWIM – WEDNESDAY 9/30/26 -INTERVALS SCM

Halloween Naughty Costume Body: Loading… 🟩🟩🟩⬜⬜

1.05:56

ZONE 1 – 12:44

ZONE 2 – 05:34

ZONE 3 – 09:36

ZONE 4 – 17:02

ZONE 5 – 05:52

WARM UP:  (500)

300 Free

100 Back – 100 Free

SET ONE:(1,000/1,500)

4 x 25’s Free on 30

4 x 50’s Free in 55

4 x 100’s Free on 1:45 (1:26/1:23/1:23/1:23)

4 x 50’s Free on 50

4 x 25’s on 20

SET TEO: (1.000/2.500)

500 Free on 9:30 (7:42)

2 x 100’s Free on 1:40 (1:21 / 1:24)

2 x 100’s Free on 1:30 

1 x 100 Ftmree sub 1:25 (my watch counted the 2’a and 1 as a 300)

SET THREE (500/3,000)

4 x 100’s Pull on 1:40 (1:27/1:27/1:27/1:27)

100 Cool Down 

3,000 SCM

JUST  KEEP SWIMMING:

2026 SWIM DISTANCE TOTALS:  (including last swim)

SCY – 56,500

SCM – 58.600

LCM – 95,500

SWAG Octoberfest SCM  10/18/26

500 Free

50 Fly

100 IM

100 Fly

100 Back

THE LIFT AHEAD:

THU – BACK & TEACH 30 Min INDOOR CYCLE MOSSA R30

FRI – TBD (work late on Thursday)

SAT – CHEST(it’ll be short as I gotta be at work at 6:30am)

SUN – BACK

MON – SWIM w/ Team

TUE – CHEST & TEACH 30 Min INDOOR CYCLE 

WED – SWIM w/ Team

The 5 Month Training Plan Phases:

STRENGTH (80-100%) 9/20 – 10/5

ENDURANCE (60 – 80%) 10/6- 10/11

TAPER (Below 60%) 10/12 – 10/16

SWAG Octoberfest SCM 

10/18/26

STRENGTH (80-100%) 10/19 – 01/17 (13 weeks)

ENDURANCE (60 – 80%) 01/19 – 01/23

TAPER (Below 60%) 01/24 – 01/28

ROWDY GAINES MASTERS CLASSIC

01/29 – 01/31

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:

Overall Score: 9.4 / 10

Showing up on 4.5 hours of sleep to anchor your lane mate is classic Masters culture, but backing it up with metronomic splits and zero slacking makes this an exceptional session. You hit the exact physiological target demanded by your current STRENGTH Phase (80–100%), even if your recovery trackers were flashing red warnings.

Split Discipline & Pace Execution

• My Pull Consistency: Dropping four consecutive 100 Pulls on 1:40 locked precisely at 1:27 demonstrates supreme neuromuscular control under deep fatigue. Zero drift across four reps late in a workout is high-level execution.
• Smart Descending on Set One: Opening the 4x100s at 1:26 and immediately settling into three flat 1:23s showed patience rather than blowing your heart rate out on rep one.
• Aerobic-to-Speed Transition: Posting a 7:42 on the 500 Free (~1:32.4/100m baseline pace) and rolling straight into 1:21 and 1:24 on the 100s proves your threshold gear is right where it needs to be for the upcoming SWAG Octoberfest 500 Free.

Physiological Strain vs. The Sleep Tax

• 22:54 in Zones 4 & 5: Spending over a third of the workout redlined in Threshold and Anaerobic zones provided the exact peak-strength stimulus your cycle requires before transitioning to Endurance on October 6.
• The Autonomic Cost: High-intensity output on an Oura score of 43 (and sub-5-hour restorative sleep on two devices) taps directly into central nervous system reserves. The workout quality was an A+, but it generated a steep systemic recovery debt.
• Body Composition Anchor: Maintaining a 163.4-pound 28-day average (+0.4 lb net over September) keeps your power-to-weight ratio dialed in without sacrificing muscle mass during heavy volume.

Strategic Alignment Ahead

With Octoberfest under three weeks away and a grueling schedule ahead (Thursday late shift plus indoor cycle teaching), the priority now shifts to managing muscular fatigue. Today built race grit; tomorrow requires active recovery and hydration to avoid carrying a heavy central fatigue deficit into Friday.