mickc1965 training log

Sunday 23 December 2018

Calories, macros and activity

MyFitnessPal • 3,581 kcals (2,000 kcals from alcohol, macros below from food only)

Carbs • 160
Protein • 133
Fat • 46

Caffeine • ~420mg

Fitbit • 5,470 steps
 
Last edited:
Monday 24 December 2018

Sleep & HRV Info (Oura Ring)

Readiness Score • 69

Sleep • 11:24hrs (in bed from 18:43 - 08:41, comatosed from afternoon drinking session)
Efficiency • 82%
Sleep Score • 91

Awake • 2:34
REM • 8:20 (73% of sleep time)
Light • 2:07 (19% of sleep time)
Deep • 0:56 (8% of sleep time)

Average Resting Heart Rate • 76 bpm (min 50 bpm)
Average Heart Rate Variability • 15 ms (max 55 ms)
Body Temperature deviation • +2.2°F
Respiratory Rate • 13.8 per minute

Influencing factors • Caffeine • ~420mg / Alcohol • 6.5 pints & 0.5 bottle of red

Body weight @ 162.0lbs / 73.482kgs

Training

Planned rest day
 
Last edited:
Oops never noticed that will correct in the future

Merry xmas to you even though it’s nearly over for you down under

Thanks and same to you mate. Australia shuts down from Christmas until Australia Day on 26 January, so we’re in chill mode for a month right now.
 
Monday 24 December 2018

Calories, macros and activity

MyFitnessPal • 2,228 kcals

Carbs • 243
Protein • 234
Fat • 34

Caffeine • ~780mg

Fitbit • 6,921 steps

Will not be recording food intake over Xmas and Boxing Day, just chilling this year!!
 
Last edited:
Tuesday 25 December 2018

Sleep & HRV Info (Oura Ring)

Readiness Score • 75

Sleep • 7:24hrs (in bed from22:18 - 07:49)
Efficiency • 78%
Sleep Score • 83

Awake • 2:06
REM • 1:31 (21% of sleep time)
Light • 5:11 (70% of sleep time)
Deep • 0:42 (9% of sleep time)

Average Resting Heart Rate • 53 bpm (min 49 bpm)
Average Heart Rate Variability • 29 ms (max 59 ms)
Body Temperature deviation • -0.2°F
Respiratory Rate • 13.5 per minute

Influencing factors • Caffeine • ~780mg / Alcohol • nil

Body weight @ 161.8lbs / 73.391kgs

Training 11-15 reps in 3 sets with 30 seconds rest (sort of DC style without the extreme stretching)

Flat Bench BB Press - 80kgs x 6, 4, 3

Dead Stop BB Row - 102.5kgs x 7, 5, 4

OH BB Press - 51.25kgs x 7, 5, 3

Wide Grip Pull-ups - BW +2.5kgs x 7, 5, 3

Calories, macros and activity

MyFitnessPal • not recording calories today

Carbs •
Protein •
Fat •

Caffeine • ~240mg
Alcohol • 1500+ kcals

Fitbit • 7,066 steps
 
Last edited:
Wednesday 26 December 2018

Sleep & HRV Info (Oura Ring)

Readiness Score • 45

Sleep • 7:01hrs (in bed from 01:18 - 09:00)
Efficiency • 91%
Sleep Score • 74

Awake • 0:40
REM • 4:10 (59% of sleep time)
Light • 2:25 (35% of sleep time)
Deep • 0:26 (6% of sleep time)

Average Resting Heart Rate • 92 bpm (min 80 bpm)
Average Heart Rate Variability • 9 ms (max 18 ms)
Body Temperature deviation • +1.5°F
Respiratory Rate • 14.2 per minute

Influencing factors - Caffeine • ~240mg / Alcohol • 2 bottles of 14% red wine and a few vodka / gin shots

Body weight @ 168.0lbs / 76.202kgs

Training

Planned rest day

Calories, macros and activity

MyFitnessPal • not recording calories today

Carbs •
Protein •
Fat •

Caffeine • not recorded
Alcohol • 1 bottle of red

Fitbit • 6,652 steps
 
Last edited:
Thursday 27 December 2018

Sleep & HRV Info (Oura Ring)

Readiness Score • 62

Sleep • 8:38hrs (in bed from 23:12 - 09:02)
Efficiency • 88%
Sleep Score • 84

Awake • 1:11
REM • 3:15 (38% of sleep time)
Light • 4:40 (54% of sleep time)
Deep • 0:43 (8% of sleep time)

Average Resting Heart Rate • 76 bpm (min 66 bpm)
Average Heart Rate Variability • 19 ms (max 71 ms)
Body Temperature deviation • +0.7°F
Respiratory Rate • 15.4 per minute

Influencing factors - Caffeine • not recorded / Alcohol • 1 bottle of red

Body weight @ 172.0lbs / 78.017kgs

Training

Planned rest day

Calories, macros and activity

MyFitnessPal • not recording calories today

Carbs •
Protein •
Fat •

Caffeine • ~480mg
Alcohol • nil

Fitbit • 2,316 steps
 
Last edited:
Friday 28 December 2018

Sleep & HRV Info (Oura Ring)

Readiness Score • 70

Sleep
• 7:10hrs (in bed from 22:10 - 06:41)
Efficiency • 84%
Sleep Score • 84

Awake • 1:20
REM • 1:38 (23% of sleep time)
Light • 4:38 (65% of sleep time)
Deep • 0:54 (12% of sleep time)

Average Resting Heart Rate • 62 bpm (min 55 bpm)
Average Heart Rate Variability • 30 ms (max 81 ms)
Body Temperature deviation • 0.0°F
Respiratory Rate • 15.2 per minute

Influencing factors - Caffeine • ~480mg / Alcohol • nil

Body weight @ 173.8lbs / 78.834kgs

Training

Was planning on training but could not get motivated, had my telephone appointment to assess whether I need physio on damaged knee and have now been referred to a physio.

Calories, macros and activity

MyFitnessPal • not recorded again

Carbs •
Protein •
Fat •

Caffeine • ~480mg
Alcohol • 1 pint of beer, 1 pint of cider, ~500ml of 15% red wine and a glass of 20 year Tawny Port

Fitbit • 4,325 steps
 
Last edited:
Saturday 29 December 2018

Sleep & HRV Info (Oura Ring)

Readiness Score • 64

Sleep • 7:11hrs (in bed from 00:46 - 08:47)
Efficiency • 90%
Sleep Score • 81

Awake • 0:50
REM • 2:04 (29% of sleep time)
Light • 4:10 (58% of sleep time)
Deep • 0:15 (13% of sleep time)

Average Resting Heart Rate • 79 bpm (min 67 bpm)
Average Heart Rate Variability • 13 ms (max 56 ms)
Body Temperature deviation • +0.5°F
Respiratory Rate • 15.5 per minute

Influencing factors - Caffeine • ~480mg / Alcohol • 1 pint of beer, 1 pint of cider, ~500ml of 15% red wine and a glass of 20 year Tawny Port

Body weight @ 174.2lbs / 79.016kgs

Training

Planned rest day

Calories, macros and activity

MyFitnessPal • not recorded again

Carbs •
Protein •
Fat •

Caffeine • ~360mg
Alcohol • nil

Fitbit • 7,154 steps
 
Last edited:
Sunday 30 December 2018

Sleep & HRV Info (Oura Ring)

Readiness Score • 63

Sleep • 7:41hrs (in bed from 23:04 - 07:27)
Efficiency • 92%
Sleep Score • 92

Awake • 0:41
REM • 1:42 (22% of sleep time)
Light • 3:59 (52% of sleep time)
Deep • 2:00 (26% of sleep time)

Average Resting Heart Rate • 71 bpm (min 61 bpm)
Average Heart Rate Variability • 22 ms (max 56 ms)
Body Temperature deviation • -0.1°F
Respiratory Rate • 16.6 per minute

Influencing factors - Caffeine • ~360mg / Alcohol • nil

Body weight @ 175.2lbs / 79.469kgs

Training

Planned rest day

Calories, macros and activity

MyFitnessPal • not recorded again

Carbs •
Protein •
Fat •

Caffeine • ~480mg
Alcohol • nil

Fitbit • 6,258 steps
 
Last edited:
Monday 31 December 2018

Sleep & HRV Info (Oura Ring)

Readiness Score • 69

Sleep • 7:37hrs (in bed from 23:06 - 07:18)
Efficiency • 93%
Sleep Score • 91

Awake • 0:35
REM • 2:04 (27% of sleep time)
Light • 4:22 (57% of sleep time)
Deep • 1:10 (16% of sleep time)

Average Resting Heart Rate • 67 bpm (min 63 bpm)
Average Heart Rate Variability • 28 ms (max 65 ms)
Body Temperature deviation • -0.1°F
Respiratory Rate • 16.1 per minute

Influencing factors - Caffeine • ~480mg / Alcohol • nil

Body weight @ 176.2lbs / 79.923kgs

Training

Planned rest day

Calories, macros and activity

MyFitnessPal • not recorded again

Carbs •
Protein •
Fat •

Caffeine •
Alcohol • loads but not counting as NYE

Fitbit • 9,004 steps
 
Last edited:
Tuesday 01 January 2019

Sleep & HRV Info (Oura Ring)

Readiness Score • 50

Sleep • 3:53hrs (in bed from 03:29 - 07:39)
Efficiency • 93%
Sleep Score • 59

Awake • 0:16
REM
• 0:52 (22% of sleep time)
Light • 2:08 (55% of sleep time)
Deep • 0:53 (23% of sleep time)

Average Resting Heart Rate • 89 bpm (min 86 bpm)
Average Heart Rate Variability • 19 ms (max 44 ms)
Body Temperature deviation • +1.0°F
Respiratory Rate • 16.5 per minute

Influencing factors - Caffeine • not recorded / Alcohol • loads but not tracking as NYE

Body weight - not weighed in at stayed overnight in a hotel

Training

Planned rest day

Calories, macros and activity

MyFitnessPal • not recorded

Carbs •
Protein •
Fat •

Caffeine • not recorded
Alcohol • nil

Fitbit • 5,248 steps
 
Last edited:
Wednesday 02 January 2019

Sleep & HRV Info (Oura Ring)

Readiness Score • 71

Sleep • 8:21hrs (in bed from 23:23 - 07:54)
Efficiency • 98%
Sleep Score • 93

Awake • 0:09
REM • 3:02 (36% of sleep time)
Light • 3:51 (46% of sleep time)
Deep • 1:28 (28% of sleep time)

Average Resting Heart Rate • 77 bpm (min 67 bpm)
Average Heart Rate Variability • 16 ms (max 46 ms)
Body Temperature deviation • +0.5°F
Respiratory Rate • 15.0 per minute

Influencing factors - Caffeine • not recorded / Alcohol • nil

Body weight @ 181.2lbs / 82.191kgs

Training

Planned rest day

Calories, macros and activity

MyFitnessPal • 2,238 kcals

Carbs • 211
Protein • 214
Fat • 58

Caffeine • ~430mg
Alcohol • nil

Fitbit • 7,129 steps
 
Last edited:
Thursday 03 January 2019

Sleep & HRV Info (Oura Ring)

Readiness Score • 78

Sleep • 7:05hrs (in bed from 22:54 - 06:43)
Efficiency • 91%
Sleep Score • 89

Awake • 0:43
REM • 2:12 (31% of sleep time)
Light • 3:36 (51% of sleep time)
Deep • 1:17 (18% of sleep time)

Average Resting Heart Rate • 62 bpm (min 58 bpm)
Average Heart Rate Variability • 25 ms (max 77 ms)
Body Temperature deviation • -0.7°F
Respiratory Rate • 15.0 per minute

Influencing factors - Caffeine • ~430mg / Alcohol • nil

Body weight @ 176.6lbs / 80.104kgs

Training

Planned rest day

Calories, macros and activity

MyFitnessPal • 2,201 kcals

Carbs • 207
Protein • 221
Fat • 53

Caffeine • ~560mg
Alcohol • nil

Fitbit • 8,141 steps
 
Last edited:
Friday 04 January 2019

Sleep & HRV Info (Oura Ring) - no sleep was recorded on the Oura Ring, basic sleep was captured on the Fitbit as this said I got up at 1am, I was awake at 1am but went back to sleep!!!!

Readiness Score • ??

Sleep • ?hrs (in bed from 20:56 - 06:23)
Efficiency • 73% data from Sleep Cycle app)
Sleep Score

Awake
REM • ?? (??% of sleep time)
Light • ?? (??% of sleep time)
Deep • ?? (??% of sleep time)

Average Resting Heart Rate • ?? bpm (min ?? bpm)
Average Heart Rate Variability • ?? ms (max ?? ms)
Body Temperature deviation • ?°F
Respiratory Rate • ?? per minute

Influencing factors - Caffeine • ~560mg / Alcohol • nil

Body weight @ 171.2lbs / 77.655kgs

Training

Planned rest day

Calories, macros and activity

MyFitnessPal • not recorded today

Carbs •
Protein •
Fat •

Caffeine • ~240mg
Alcohol • 9 or 10 pints possibly more as went to funeral and then the wake in a pub from. 11am until 6pm then went out for an Indian at 8pm

Fitbit • 5,340 steps
 
Last edited:
Saturday 05 January 2019

Sleep & HRV Info (Oura Ring)

Readiness Score • 57

Sleep • 5:58hrs (in bed from 23:55 - 06:31)
Efficiency • 90%
Sleep Score • 76

Awake • 0:38
REM • 2:19 (39% of sleep time)
Light • 3:18 (55% of sleep time)
Deep • 9:21 (6% of sleep time)

Average Resting Heart Rate • 92 bpm (min 81 bpm)
Average Heart Rate Variability • 9 ms (max 17 ms)
Body Temperature deviation • +1.0°F
Respiratory Rate • 14.0 per minute

Influencing factors - Caffeine • ~240mg / Alcohol • 9 or 10 pints possibly more as went to funeral and then the wake in a pub from 11am until 6pm then went out for an Indian at 8pm

Body weight @ 177.0lbs / 80.286kgs

Training

Planned rest day

Calories, macros and activity

MyFitnessPal • not recorded

Carbs •
Protein •
Fat •

Caffeine • ~230mg
Alcohol • 7 or 8 pints possibly more as went to watch the Mighty Hatters in the 3rd Round of the FA Cup

Fitbit • 12,365 steps
 
Last edited:
Sunday 06 January 2019

Sleep & HRV Info (Oura Ring)

Readiness Score • 69

Sleep • 8:37hrs (in bed from 22:40 - 08:00)
Efficiency • 92%
Sleep Score • 92

Awake • 0:43
REM • 3:16 (38% of sleep time)
Light • 4:35 (53% of sleep time)
Deep • 0:46 (9% of sleep time)

Average Resting Heart Rate • 77 bpm (min 66 bpm)
Average Heart Rate Variability • 17 ms (max 52 ms)
Body Temperature deviation • +0.5°F
Respiratory Rate • 15.5 per minute

Influencing factors - Caffeine • ~240mg / Alcohol • 7 of 8 pints possibly more

Body weight @ 177.0lbs / 80.286kgs

Training

Planned rest day

Calories, macros and activity

MyFitnessPal • not recorded

Carbs •
Protein •
Fat •

Caffeine • ~520mg
Alcohol • nil

Fitbit • 5,132 steps
 
Last edited:
Monday 07 January 2019

Sleep & HRV Info (Oura Ring)

Readiness Score • 82

Sleep • 7:22hrs (in bed from 22:19 - 06:15)
Efficiency • 93%
Sleep Score • 91

Awake
• 0:33
REM • 1:18 (18% of sleep time)
Light • 4:00 (54% of sleep time)
Deep • 2:04 (28% of sleep time)

Average Resting Heart Rate • 63 bpm (min 54bpm)
Average Heart Rate Variability • 25 ms (max 55 ms)
Body Temperature deviation • -0.3°F
Respiratory Rate • 15.1 per minute

Influencing factors - Caffeine • ~520mg / Alcohol • nil

Body weight @ 180.4lbs / 81.828kgs
 
Monday 07 January 2019

Training - Target is 11-15 total reps in 3 sets with 30-45 seconds rest (DC like but without the extreme stretching) - no leg training until seen physio due to knee damage

Flat DB Press - 30kgs x 6, 5, 4

V Handle Landmine Row - 60kgs x 6, 5, 4

DB Seated Shoulder Press - 20kgs x 6, 5, 4

Wide Grip Lat Pulldown - 73kgs x 6, 5, 4

Cable Face Pulls - 50kgs x 6, 5, 4

Cable Rope Tricep Pushdowns - 50kgs x 6, 5, 4

Cable Rope Curls - 41kgs x 6, 5, 4
 
Good to see you training again mate :). Fingers crossed for your knee! I just started physio for my ankle today, no cast needed now which is a relief. Learning to walk again is tricky but getting there!

Hope all you guys were okay this Christmas time, and spent some nice time with your family
 
Back
Top