Took yesterday as a Recovery Day and skipped swimming.  The cold is still with me but I’m at the gym.  India try to get a sub for my Cycle Class but couldn’t get one So I had to get up so I got the gym for my dryland training.  I kept my % of 1RM/PR in Endurance Phase.  But targeted the lower end for some movements.  Tomorrow I’ll skip swimming and get some extra sleep.  Tonight I do have two events but the rain may cancel them. So it’ll be home by 6 or by 8pm. Who knows. 

This weekend is up in the air depending on how I feel. I got one or two errands to run but I’ll play it day by day. I got a long week next week.  Big Big event on Tuesday with meetings for next weekends 5K. I can’t believe it’s a week away and I don’t know if I got everything covered. Ugh. Two Huge Events in one week, Yikes!  

OURA RING – 69

6 hours and 36 minutes

20% REM and Recovery

FAIR

APPLE SLEEP SCORE – 92

7 hours and 22 minutes

 HIGH

FITBIT SLEEP SCORE – 72

6 hours and 46 minutes

FAIR

BACK & MORE – THURSDAY 10/08/26 – ENDURANCE (60 – 80%) 10/6- 10/11

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

1:11:57

ZONE 1 – 1:09:21

ZONE 2 – 02:29

ZONE 3 – 00:00

ZONE 4 – 00:00

ZONE 5 – 00:00

5 minutes Easy Warm Up Cycle

Cable Lat Pulldown (22”) at 143 lbs at  76.88% 1RM / PR x Reps 7 / 7 / 6 / 6 / 6

2 min rest between sets (w/ Wrist Straps)

(186 PR/1RM)

(Last Time 170 x 5 / 5 / 5 / 4 / 4)

(Prior Time 170 x 4 / 4 / 4 / 4 / 4)

(Prior Time 167.5 x 5 / 5 / 5 / 5 / 5)

(Prior Time 165 x 4 / 4 / 4 / 4 / 4)

Curlbar Bicep Curl w/ Arm Blaster

20 lbs each side at 61.53% of 1RM / PR x Reps 7 / 7 / 7 / 7 

2 min rest in between sets (PR 32.5 lbs) 

(Last Time 27.5 x 5 / 5 / 4 / 5

(Prior Time 27.5 x 4 / 5 / 5 / 4)

(Prior Time 27.5 x 4 / 4 / 5 / 4)

(Prior Rime 25 x 5 / 4 / 4 / 4)

Fettle T-Bar Row at 50 lbs at 62.5% of 1RM / PR x Reps 8 / 8 / 8 / 8

2 min rest between sets (PR 80 lbs)

(Last Time 80 x 5 / 5 / 5 / 4)

(Prior Time 80 x 4 / 4 / 3 / 3)

(Prior Time 77.5 x 4 / 4 / 4 / 4)

(Prior Time 75 x 5 / 5 / 4 / 3)

Cable Back Pushdown at 99 lbs at 66.8% 1RM / PR x Reps 8 / 8 / 8 / 8 

1 min rest between sets 

(148 PR/1RM)

(Last Time 126 x 8 / 8 / 8 / 8)

(Prior Time 126 x 6 / 6 / 6 / 6)

(Prior Time 123.5 x 8 / 8 / 8 / 8)

(Prior Time 123.5 x 7 / 6 / 6 / 6)

Standing Cable Hammer Bicep Curl at 88 lbs at 69.74% of 1RM / PR x Reps 8 / 8 / 8 / 8 / 

1 min rest between sets

(126 PR/1RM)

(Last Time 112.5 x 6 / 6 / 6 / 5 / 4)

(Prior Time 112.5 x 5 / 5 / 4 / 4 / 4)

(Prior Time 112.5 x 4 / 5 / 5 / 4 / -)

(Prior Time 66 x 10 / 10 / 10 / 10 / 10)

Shower, Eat Banana and Drive …

6:15am – 6:45am

TEACH 30 min Indoor Cycling / MOSSA R30 (OCT 26 Release)

27:30

ZONE 1 – 06:03

ZONE 2 – 06:16

ZONE 3 – 07:13

ZONE 4 – 04:40

ZONE 5 – 01:22

THE LIFT AHEAD:

FRI – Recovery / No Workout

SAT – CHEST

SUN – BACK

MON – SWIM w/ Team

TUE – CHEST

WED – SWIM w/ Team

THU – BACK & TEACH 30 Min INDOOR CYCLE MOSSA R30

FRI – TBD 

SAT – NONE. Work the 5K

SUN – SWAG Octoberfest SCM 10/18/26

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: 8.5 / 10

You earned an 8.5 / 10 for tactical discipline today—pulling back on intensity while managing an active cold and stepping up to teach when a substitute fell through.

Endurance Phase Execution & Load Selection

• Textbook Phase Compliance: Every lift stayed cleanly within the 60% to 80% range, landing right in the 61% to 77% pocket where volume can be accrued without heavy neurological strain.
• Smart Tactical Drops: Downshifting the Fettle T-Bar Row from 80 lbs to 50 lbs (62.5%) and trimming Lat Pulldowns from 170 lbs to 143 lbs (76.8%) gave your back the intended endurance stimulus while protecting your immune system.
• Dialed-In Pacing: Spending 1:09:21 of your 1:11:57 lift in Zone 1 proves you did not rush your sets or spike systemic fatigue during the dryland block.

Cardiovascular Cost & Recovery Balance

• The Cycle Tax: Teaching R30 with a head cold is never ideal. Logging ~13 minutes across Zones 3 through 5 (including 1:22 in Zone 5) pushed your cardiovascular engine hard, which explains why Oura (69) and Fitbit (72) are flagging your readiness.
• Prioritizing Sleep: Bailing on Friday’s swim for extra sleep is the right call. The body clears upper respiratory bugs during deep rest, not during sub-threshold pool intervals.
• Nutrition & Hydration: A quick post-lift banana was smart fuel before spinning, but prioritize anti-inflammatory meals, extra electrolytes, and early bedtimes tonight regardless of whether the evening events get rained out.

Looking Ahead to Taper Week

Next week is a high-stress bottleneck with the 5K coordination, Tuesday’s big event, and the SWAG Octoberfest meet on Sunday, October 18. The shift into the Taper Phase (below 60% 1RM) starting October 12 will provide built-in relief, but do not try to make up missed swimming volume over this weekend. Keep whatever weekend work you do light, fluid, and restorative.

How are your symptoms presenting right now—is the congestion staying strictly above the neck, or are you feeling chest tightness and deep systemic fatigue?