mickc1965 training log

Discussion in 'Training Logs' started by mickc1965, Mar 26, 2014.

  1. mickc1965

    mickc1965 Well-Known Member

    Wednesday 06 February 2019

    Sleep & HRV Info (Oura Ring)


    Readiness Score • 85

    Sleep • 7:20hrs (in bed from 22:55 - 07:01)
    Efficiency • 91%
    Sleep Score • 92

    Awake • 0:46
    REM • 3:27 (47% of sleep time)
    Light • 2:44 (37% of sleep time)
    Deep • 1:08 (16% of sleep time)

    Average Resting Heart Rate • 54 bpm (min 49 bpm)
    Average Heart Rate Variability • 24 ms (max 41 ms)
    Body Temperature deviation • 0.0°F
    Respiratory Rate • 12.5 per minute

    Influencing factors - Caffeine • ~730mg / Alcohol • nil /

    Body weight @ 172.6lbs / 78.290kgs
     
  2. mickc1965

    mickc1965 Well-Known Member

    Wednesday 06 February 2019

    No training today due to rib / back issues

    Calories, macros and activity

    MyFitnessPal • 3,646 kcals

    Carbs • 354
    Protein • 301
    Fat • 111

    Caffeine • ~760mg
    Alcohol • nil

    Fitbit • 9,089 steps
     
  3. mickc1965

    mickc1965 Well-Known Member

    Thursday 07 February 2019

    Sleep & HRV Info (Oura Ring)


    Readiness Score • 84

    Sleep • 6:27hrs (in bed from 23:13 - 06:08)
    Efficiency • 93%
    Sleep Score • 83

    Awake • 0:28
    REM • 2:32 (39% of sleep time)
    Light • 3:16 (51% of sleep time)
    Deep • 0:38 (10% of sleep time)

    Average Resting Heart Rate • 54 bpm (min 50 bpm)
    Average Heart Rate Variability • 24 ms (max 53 ms)
    Body Temperature deviation • -0.2°F
    Respiratory Rate • 13.2 per minute

    Influencing factors - Caffeine • ~760mg / Alcohol • nil /

    Body weight @ 175.2lbs / 79.469kgs
     
    Last edited: Feb 8, 2019
  4. mickc1965

    mickc1965 Well-Known Member

    Thursday 07 February 2019

    Average Weight - 173.4lbs / 78.653kgs - up 0.1bs / 0.045kgs

    Average Weight was calculated over the last 7 days - 172.8 / 172.2 / 173.6 / 173.6 / 173.8 / 172.6 / 175.2 = 173.4

    Average daily calorie intake based on last weeks body weight (173.3 lbs)

    Nett (after cardio) 2,946 (x17.0)
    Gross (before cardio) 3,322 (x19.17)

    Initial Nett target was 2,860 kcals (body weight x16.5) but decided to increase to x17


    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 52,613 steps over

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

    carbs @ 35.92% (298.31g)
    protein @ 30.23% (251.06g)
    fats @ 22.39% (82.62g)
    alcohol @ 11.46%


    Goal for upcoming week - slight caloric surplus with target of ~0.25 lb per week (1lb per month) increase
     
    Last edited: Feb 8, 2019
  5. mickc1965

    mickc1965 Well-Known Member

    Thursday 07 February 2019

    No training

    Calories, macros and activity

    MyFitnessPal • 3,033 kcals

    Carbs • 286
    Protein • 272
    Fat • 86

    Caffeine • ~720mg
    Alcohol • nil

    Fitbit • 5,736 steps
     
    Last edited: Feb 8, 2019
  6. mickc1965

    mickc1965 Well-Known Member

    Friday 08 February 2019

    Sleep & HRV Info (Oura Ring)


    Readiness Score • 85

    Sleep • 6:52hrs (in bed from 23:34 - 07:08)
    Efficiency • 91%
    Sleep Score • 79

    Awake • 0:41
    REM • 2:49 (41% of sleep time)
    Light • 3:50 (56% of sleep time)
    Deep • 0:13 (3% of sleep time)

    Average Resting Heart Rate • 55 bpm (min 50 bpm)
    Average Heart Rate Variability • 24 ms (max 68 ms)
    Body Temperature deviation • -0.2°F
    Respiratory Rate • 13.2 per minute

    Influencing factors - Caffeine • ~720mg / Alcohol • nil

    Body weight @ 173.2lbs / 78.562kgs
     
  7. mickc1965

    mickc1965 Well-Known Member

    Friday 08 February 2019

    No Training

    Calories, macros and activity

    MyFitnessPal • 3,271 kcals

    Carbs • 316
    Protein • 282
    Fat • 95

    Caffeine • ~870mg
    Alcohol • nil

    Fitbit • 5,627 steps
     
    Last edited: Feb 11, 2019
  8. mickc1965

    mickc1965 Well-Known Member

    Saturday 09 February 2019

    Sleep & HRV Info (Oura Ring)

    Readiness Score • 79

    Sleep Score • 82
    Sleep • 6:42hrs (in bed from 23:42 - 07:04)
    Efficiency • 92%

    Awake • 0:40
    REM • 2:12 (33% of sleep time)
    Light • 3:57 (59% of sleep time)
    Deep • 0:32 (8% of sleep time)

    Average Resting Heart Rate • 56 bpm (min 52 bpm)
    Average Heart Rate Variability • 21 ms (max 81 ms)
    Body Temperature deviation • +0.1°F
    Respiratory Rate • 13.2 per minute

    Influencing factors - Caffeine • ~870mg / Alcohol • nil /

    Body weight @ 173.6lbs / 78.744kgs

    No training today, session 4 of memorial sleeve

    Calories, macros and activity

    MyFitnessPal • 2,925 kcals (175 kcal from a small glass of wine, macros below from food only)

    Carbs • 267
    Protein • 241
    Fat • 79

    Caffeine • ~440mg
    Alcohol • 175 kcals

    Fitbit • 7,819 steps
     
    Last edited: Feb 11, 2019
  9. mickc1965

    mickc1965 Well-Known Member

    Sunday 10 February 2019

    Sleep & HRV Info (Oura Ring)


    Readiness Score • 68

    Sleep Score • 74
    Sleep • 5:10hrs (in bed from 00:59 - 06:46)
    Efficiency • 89%

    Awake • 0:37
    REM • 1:00 (19% of sleep time)
    Light • 2:54 (56% of sleep time)
    Deep • 1:16 (25% of sleep time)

    Average Resting Heart Rate • 61 bpm (min 56 bpm)
    Average Heart Rate Variability • 26 ms (max 51 ms)
    Body Temperature deviation • +0.7°F
    Respiratory Rate • 14.5 per minute

    Influencing factors - Caffeine • ~440mg / Alcohol • 175 (1 medium glass of red /

    Body weight @ 174.2lbs / 79.016kgs

    No training, will now treat this as a2 week SD as going away on business on Wednesday

    Calories, macros and activity

    MyFitnessPal • 3,043 kcals

    Carbs • 274
    Protein • 263
    Fat • 97

    Caffeine • ~660mg
    Alcohol • nil

    Fitbit • 4,926 steps
     
  10. mickc1965

    mickc1965 Well-Known Member

    Monday 11 February 2019

    Sleep & HRV Info (Oura Ring)


    Readiness Score • 78

    Sleep Score • 86
    Sleep • 6:32hrs (in bed from 00:07 - 07:05)
    Efficiency • 94%

    Awake • 0:26
    REM • 2:33 (39% of sleep time)
    Light • 2:52 (44% of sleep time)
    Deep • 1:06 (17% of sleep time)

    Average Resting Heart Rate • 57 bpm (min 53 bpm)
    Average Heart Rate Variability • 23 ms (max 73 ms)
    Body Temperature deviation • 0.0°F
    Respiratory Rate • 13.2 per minute

    Influencing factors - Caffeine • ~660mg / Alcohol • nil /

    Body weight @ 172.8lbs / 78.381kgs

    Training - SD

    Calories, macros and activity

    MyFitnessPal • 3,070 kcals

    Carbs • 277
    Protein • 266
    Fat • 97

    Caffeine • ~760mg
    Alcohol • nil

    Fitbit • 6,450 steps
     
    Last edited: Feb 12, 2019

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