The Cold Got Me.  As the day went on yesterday the cold crept on me.  I was going to leave work after a meeting but ended up working to 5:45pm.  I even went in early yesterday so a longer day. Today I’m in at 8am and out close to 5pm. I need to eat and get to bed. I need my recovery time. 

This morning I skipped swim practice and sort of slept in. I say that cuz I woke up at least twice last night and couldn’t get back to sleep. Lots of tossing and turning. 

OURA RING – 74

6 hours and 35 minutes

34% REM and Recovery

GOOD

APPLE SLEEP SCORE – 79

7 hours and 58 minutes

 OK

FITBIT SLEEP SCORE – 64

6 hours and 38 minutes

FAIR

THE LIFT AHEAD:

THU – BACK & TEACH 30 Min INDOOR CYCLE MOSSA R30

FRI – TBD 

SAT – CHEST

SUN – BACK

MON – SWIM w/ Team

TUE – CHEST

WED – SWIM w/ Team

The 5 Month Training Plan Phases:

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:

Workout Rating: 9.5 / 10 (Smart Scratch)

Skipping morning swim was the exact right move. When an upper-respiratory bug hits and sleep fragments down into the 6-hour range (with Fitbit flagging high restlessness at 64), pushing a pool session does nothing for your aerobic engine—it just digs an immune deficit.

Recovery & Readiness Analysis

• Wearable Consensus: Oura (74) and Apple (79) show decent baseline resilience, but Fitbit’s 64 highlights sleep fragmentation and elevated tossing/turning. Your nervous system is working overtime fighting the viral load.
• Workload Stress: An early arrival plus a late exit yesterday, followed by another 8:00 AM–5:00 PM shift today, means your total autonomic stress is high even without athletic volume.
• Phase Alignment: You are in the final week of your Endurance block (10/6–10/11) with taper starting Monday (10/12) for the SWAG Octoberfest SCM on October 18. Training through acute symptoms now directly threatens your taper supercompensation next week.

Tactical Adjustments for the Next 48 Hours

• Today (Wed): Absolute rest from training. Hydrate aggressively, prioritize high-protein, easily digestible calories, and commit to an early lights-out.
• Tomorrow (Thu):
  • Indoor Cycle MOSSA R30: Teach strictly from the floor or ride with zero resistance/conversational effort. Do not drag your heart rate into the endurance zone while your immune system is compromised.
  • Back Lift: Demote this to mobility and light activation (cable rows, face pulls, lat pulldowns at 50% load), or shelve it entirely if your throat/congestion descends into your chest.
• Weekend Outlook (Fri–Sun): Treat Friday as a true recovery or light walk day. If resting heart rate stabilizes by Saturday, resume moderate chest work to keep neuromuscular tension ahead of next week’s taper.

Resting when compromised isn’t lost training—it protects the taper for SWAG Octoberfest.