mickc1965 training log

Saturday 23 June 2018

Fitbit - Sleep 6:31 hrs (in bed from 22:15 to 05:28)

Awake 0:42
REM 1:36
Light 4:11
Deep 0:44

Sleep Cycle - Quality of sleep 69%

HRV Elite info (based on 4 minute test) - Morning Readiness level was 10 with a score of 63, average heart rate was 52.20 (RR Interval range 46.58 to 65.22) Compared to your recent baseline, you should be able to train harder and handle more stress today

Body weight @ 162.4lbs / 73.663kgs

Abs / Core

Curl Up - 2 x 10 reps with 10 seconds hold
Plank Rotations - 2 x 30 seconds
Bird Dog - 2 x 5 reps x 10 seconds hold per side

REST DAY
 
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Saturday 23 June 2018

MyFitnessPal - 2,239 kcals

Carbs - 225
Protein - 197
Fat - 61

Fitbit - 13,078 steps
 
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Sunday 24 June 2018

Strategic Deconditioning (Day 2)

Fitbit - Sleep 7:06hrs (in bed from 23:20 to 07:06)

Awake 0:40
REM 1:50
Light 4:11
Deep 1:05

Sleep Cycle - Quality of sleep 82%

HRV Elite info (based on 4 minute test) - Morning Readiness level was 9 (Parasympathetic) with a score of 64, average heart rate was 55.69 (RR Interval range 47.59 to 70.14) Compared to your recent baseline, you should be able to train harder and handle more stress today

Body weight @ 162.0lbs / 73.482kgs

MyFitnessPal - 3,115 kcals (2,275 kcals from food plus 840 from alcohol) macros below from food only

Carbs - 225
Protein - 203
Fat - 62

Fitbit - 19,367 steps
 
Monday 25 June 2018

Strategic Deconditioning (Day 3)

Fitbit - Sleep 6:33hrs (in bed from 22:23 to 06:06)

Awake 1:10
REM 2:13
Light 3:27
Deep 0:53

Sleep Cycle - Quality of sleep 78%

HRV Elite info (based on 4 minute test) - Morning Readiness level was 6 (Parasympathetic) with a score of 64, average heart rate was 52.70 (RR Interval range 45.54 to 71.86) Your Parasympathetic activity appears to be abnormally elevated. This often means your body is actively recovering or possibly beginning to over reach. Lighter activity is recommended

Body weight @ 162.2lbs / 73.573kgs
 
Tuesday 26 June 2018

Strategic Deconditioning (Day 4)

Fitbit - Sleep 7:14 hrs (in bed from 22:22 to 06:30)

Awake 0:54 (11%)
REM 1:43 (21%)
Light 4:47 (59%)
Deep 0:44 (9%)

Sleep Cycle - Quality of sleep 78%

HRV Elite info (based on 4 minute test) - Morning Readiness level was 8 (Parasympathetic) with a score of 64, average heart rate was 51.21 (RR Interval range 44.20 to 68.72) Compared to your recent baseline, you should be able to train harder and handle more stress today

Body weight @ 163.2lbs / 74.026kgs
 
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Wednesday 27 June 2018

Strategic Deconditioning (Day 5)

Fitbit - Sleep 5:48hrs (in bed from 22:51 to 05:30)

Awake 0:51 (13%)
REM 2:01 (30%)
Light 2:26 (37%)
Deep 1:21 (20%)

Sleep Cycle - Quality of sleep 78%

HRV Elite info (based on 4 minute test) - Morning Readiness level was 7 (Sympathetic) with a score of 61, average heart rate was 53.17 (RR Interval range 48.30 to 66.71) Compared to your recent baseline, you should be able to train harder and handle more stress today

Body weight @ 162.2lbs / 73.573kgs
 
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Another late night tonight (for me anyway) as missus is back in hospital again, so left London about 10 got home at 11 and have got to cook my dinners for tomorrow before going to bed!!
 
Thursday 28 June 2018

Strategic Deconditioning (Day 6)

Fitbit - Sleep 4:02hrs (in bed from 00:02 to 0:30)

Awake 0:29 (11%)
REM 1:01 (23%)
Light 1:46 (39%)
Deep 1:15 (28%)

Sleep Cycle - Quality of sleep 61%

HRV Elite info (based on 4 minute test) - Morning Readiness level was 6 (Parasympathetic) with a score of 65, average heart rate was 50.46 (RR Interval range 43.03 to 61.87) Your Parasympathetic activity appears to be abnormally elevated. This often means your body is actively recovering or possibly beginning to over reach. Lighter activity is recommended

Body weight @ 163.0lbs / 73.935kgs
 
Thursday 28 June 2018

Average Weight - 162.6bs / 73.754kgs - down 1.4lbs / 0.635kg

Average Weight was calculated over the last 7 days - 163.2 / 162.4 / 162.0 / 162.2 / 163.2 / 162.2 / 163.0 = 162.60

Average daily calorie intake based on last weeks body weight (164.0 lbs)

Nett (after cardio) 2,120 (x12.93)
Gross (before cardio) 2,445 (x14.91)

Nett target was 2,132 kcals (body weight x13)

Cardio - for consistency anything over 35,000 steps in a week will be logged as cardio, for every step over that figure 0.05 kcals will be deducted as cardio (this is assuming 2000 steps = 1 mile of walking and 100 kcals burned), should I do any running or cycling this will be logged separately - this week was 45,533 steps over

Average daily macros (c/p/f are from food only)

carbs @ 37.06% (226.45g)
protein @ 32.68% (199.68g)
fats @ 25.35% (68.85g)
alcohol @ 4.92%

Goal for upcoming week - week 10 (and probably final week) of the cut, weight loss will be difficult as off to Center Parcs for 4 days plus its Englands final World Cup game of Group stage tonight (Thursday 28th) so more than a few beers (& red wines) will get consumed this coming week!!
 
Thursday 28 June 2018

MyFitnessPal - 2,976 kcals (2,134 kcals from food plus 840 from alcohol) macros below from food only

Carbs - 216
Protein - 182
Fat - 60

Fitbit - 22,247 steps
 
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Friday 29 June 2018

Strategic Deconditioning (Day 7)

Fitbit - Sleep 5:12hrs (in bed from 23:48 to 05:34)

Awake 0:34 (10%)
REM 1:52 (32%)
Light 2:25 (42%)
Deep 0:55 (16%)

Sleep Cycle - Quality of sleep 63%

HRV Elite info (based on 4 minute test) - Morning Readiness level was 9 (Sympathetic) with a score of 63, average heart rate was 53:51 (RR Interval range 47:08 to 65.64) Compared to your recent baseline, you should be able to train harder and handle more stress today

Body weight @ 161.0lbs / 73.028kgs (diuretic effect of alcohol !!)
 
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Friday 29 June 2018

MyFitnessPal - 3,914 kcals (2,354 kcals from food plus 1,560 from alcohol) macros below from food only

Carbs - 205
Protein - 193
Fat - 85

Fitbit - 26,062 steps
 
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Saturday 30 June 2018

Strategic Deconditioning (Day 8)

Fitbit - Sleep 6:58hrs (in bed from 23:31 to 07:25)

Awake 0:56 (12%)
REM 1:40 (21%)
Light 3:39 (46%)
Deep 1:39 (21%)

Sleep Cycle - Quality of sleep 77%

HRV Elite - no test today as forgot to bring Chest strap away with me

Body weight @ 161.2lbs / 73.119kgs
 
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Saturday 30 June 2018

MyFitnessPal - 3,327 kcals (2,297 kcals from food plus 1,030 from alcohol) macros below from food only

Carbs - 188
Protein - 200
Fat - 82

Fitbit - 25.168 steps
 
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Sunday 01 July 2018

Strategic Deconditioning (Day 9)

Fitbit - Sleep 6:43hrs (in bed from 23:13 to 06:47)

Awake 0:51 (11%)
REM 1:53 (25%)
Light 3:45 (50%)
Deep 1:05 (14%)

Sleep Cycle - Quality of sleep 76%

HRV Elite - no test today as forgot to bring Chest strap away with me

Body weight @ 161.6lbs / 73.300kgs
 
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