mickc1965 training log

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

  1. mickc1965

    mickc1965 Well-Known Member

    Monday 12 August 2019

    Sleep & HRV Info (Oura Ring)

    Readiness Score • 75

    Sleep Score • 80
    Sleep • 6:02hrs (in bed from 22:15 - 05:10)
    Efficiency • 87%

    Woke at 4 and struggled from then on as woke stuffed up and a bit of a cough, did a lot of tidying the house including the bedroom so wondered if it’s to do with disturbing dust etc, will see how it goes

    Awake • 0:52
    REM • 1:13 (20% of sleep time)
    Light • 2:39 (44% of sleep time)
    Deep • 2:09 (36% of sleep time)

    Average Resting Heart Rate • 55 bpm (min 50 bpm)
    Average Heart Rate Variability • 40 ms (max 59 ms)
    Body Temperature deviation • -0.7°F
    Respiratory Rate • 12.2 per minute

    Influencing factors - Caffeine • ~350mg / Alcohol • 0 /

    Body weight @ 177.2lbs - 2.2lbs away from what I want to weigh when I leave for the cruise on 21 August, intend to drop to 173/4 if I can and then increase calories to 2000 - 2500 by reintroducing carbs
     
  2. mickc1965

    mickc1965 Well-Known Member

    Monday 12 August 2019

    07:30hrs Walking (treadmill) - 4 miles


    12:10hrs Weight training - target is in brackets below (sets x rep range) with 30 seconds rest between sets

    Diverging Seated Row (3 x 8-12) - 86kgs x 12, 10, 7

    Prone leg curls (3 x 10-15) - 64kgs x 15, 12, 8

    Lat Pulldown (3 x 8-12) - 73kgs x 12, 10, 6

    DB Shrugs (3 x AMRAP) - 44kgs x 30, 25, 21

    Seated Calf Raise (4 x AMRAP) - 70kgs x 35, 30, 26, 22

    Arm Curl Machine (3 x 10-15) - 54kgs x 15, 12, 9
     
  3. mickc1965

    mickc1965 Well-Known Member

    Monday 12 August 2019

    Calories, macros and activity

    MyFitnessPal • 1,473 kcals

    Carbs • 62
    Protein • 193
    Fat • 50

    Caffeine • ~330mg
    Alcohol • 0

    Apple Watch • 11,722 steps
     
  4. mickc1965

    mickc1965 Well-Known Member

    Tuesday 13 August 2019

    Sleep & HRV Info (Oura Ring)

    Readiness Score • 84

    Sleep Score • 92
    Sleep • 7:21hrs (in bed from 21:58 - 06:14)
    Efficiency • 89%

    Awake • 0:55
    REM • 1:45 (24% of sleep time)
    Light • 3:18 (45% of sleep time)
    Deep • 2:17 (31% of sleep time)

    Average Resting Heart Rate • 53 bpm (min 47 bpm)
    Average Heart Rate Variability •34 ms (max 73 ms)
    Body Temperature deviation • -0.9°F
    Respiratory Rate • 12.8 per minute

    Influencing factors - Caffeine • ~330mg / Alcohol • 0 /

    Body weight @ 176.6lbs
     
  5. mickc1965

    mickc1965 Well-Known Member

    Tuesday 13 August 2019

    07:30hrs Weight training - target is in brackets below (sets x rep range) with 30 seconds rest between sets

    Pec Flies machine (3 x 15-20) - 86kgs x 20, 18, 15

    Rear Delts on pec fly machine (3 x 15-20) - 86kgs x 20, 16, 12

    Leg extensions (3 x AMRAP) - 59kgs x 32, 29, 25

    BW Dips (3 x 6-10) - 10, 8, 6

    Standing Calf Raise (3 x AMRAP) - 113kgs x 35, 26, 23

    Lateral Raise machine (3 x 15-20) - 68kgs x 20, 18, 12

    Tricep extension machine (3 x AMRAP) - 64kgs x 25, 16, 12


    12:00hrs Walking - 3 miles
     
  6. mickc1965

    mickc1965 Well-Known Member

    Tuesday 13 August 2019

    Calories, macros and activity

    MyFitnessPal • 1,501 kcals

    Carbs • 68
    Protein • 194
    Fat • 50

    Caffeine • ~240mg
    Alcohol • 0

    Apple Watch • 9,491 steps
     
  7. mickc1965

    mickc1965 Well-Known Member

    Wednesday 14 August 2019

    Sleep & HRV Info (Oura Ring)

    Readiness Score • 87

    Sleep Score • 94
    Sleep • 8:03hrs (in bed from 22:01 - 06:43)
    Efficiency • 93%

    Awake • 0:39
    REM • 1:59 (25% of sleep time)
    Light • 4:23 (54% of sleep time)
    Deep • 1:40 (21% of sleep time)

    Average Resting Heart Rate • 53 bpm (min 49 bpm)
    Average Heart Rate Variability • 33 ms (max 127 ms)
    Body Temperature deviation • -0.4°F
    Respiratory Rate • 13.1 per minute

    Influencing factors - Caffeine • ~240mg / Alcohol • 0 /

    Body weight @ 176.6lbs

    Weight training - no training today as car didn’t come back from its service in time plus felt very tired this morning despite a good nights sleep

    Walking - 1 mile (rained most of the day)

    Calories, macros and activity

    MyFitnessPal • 1,459 kcals

    Carbs • 59
    Protein • 193
    Fat • 50

    Caffeine • ~230mg
    Alcohol • 0

    Apple Watch • 5,965 steps
     
  8. mickc1965

    mickc1965 Well-Known Member

    Thursday 15 August 2019

    Sleep & HRV Info (Oura Ring)

    Readiness Score • 90

    Sleep Score • 92
    Sleep • 7:27hrs (in bed from 22:05 - 06:52)
    Efficiency • 85%

    Awake • 1:19
    REM • 2:09 (29% of sleep time)
    Light • 2:49 (38% of sleep time)
    Deep • 2:29 (33% of sleep time)

    Average Resting Heart Rate • 51 bpm (min 46 bpm)
    Average Heart Rate Variability • 37 ms (max 62 ms)
    Body Temperature deviation • 0.0°F
    Respiratory Rate • 13.2 per minute

    Influencing factors - Caffeine • ~230mg / Alcohol • 0 /

    Body weight @ 175.8 lbs

    Weight training - No weight training again today as too busy at work due to next weeks holiday

    Calories, macros and activity

    MyFitnessPal • 1,466 kcals

    Carbs • 61
    Protein • 192
    Fat • 50

    Caffeine • ~410mg
    Alcohol • 0

    Apple Watch • 5,749 steps
     
  9. mickc1965

    mickc1965 Well-Known Member

    Friday 16 August 2019

    Sleep & HRV Info (Oura Ring)

    Readiness Score • 64

    Sleep Score • 58
    Sleep • 3:31hrs (in bed from 22:02 - 02:32) actually woke at 1:15
    Efficiency • 79%

    Awake • 0:56
    REM • 0:34 (16% of sleep time)
    Light • 1:12 (34% of sleep time)
    Deep • 1:45 (50% of sleep time)

    Average Resting Heart Rate • 53 bpm (min 50 bpm)
    Average Heart Rate Variability • 34 ms (max 76 ms)
    Body Temperature deviation • -1.0°F
    Respiratory Rate • 12.8 per minute

    Influencing factors - Caffeine • ~410mg / Alcohol • 0 / binge eating

    Body weight @ 175.8lbs

    Weight training - no training again due to work and lack of sleep

    Calories, macros and activity

    MyFitnessPal • 1,466 kcals

    Carbs • 63
    Protein • 191
    Fat • 49

    Caffeine • ~230mg
    Alcohol • 0

    Apple Watch • 4,425 steps
     

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