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
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
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
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
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
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
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
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
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
