mickc1965 training log

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

  1. mickc1965

    mickc1965 Well-Known Member

    Saturday 25 January 2020

    Calories, macros and activity

    MyFitnessPal • 2,832 kcals (1,092 from alcohol, macros below from food only)

    Carbs • 125
    Protein • 196
    Fat • 49

    Caffeine • ~430mg
    Alcohol • 4 pints of cider

    Apple Watch • 8,472 steps
     
  2. mickc1965

    mickc1965 Well-Known Member

    Sunday 26 January 2020

    Oura Ring Sleep & HRV Info

    Readiness Score • 74

    Sleep Score • 81
    Sleep • 5:59hrs (in bed from 00:48 - 07:00)
    Efficiency • 97%

    Awake • 0:12
    REM • 1:41 (28% of sleep time)
    Light • 2:34 (43% of sleep time)
    Deep • 1:44 (29% of sleep time)

    Average Resting Heart Rate • 62bpm (min 54bpm)
    Average Heart Rate Variability • 26ms (max 153ms)
    Body Temperature deviation • +0.2°F
    Respiratory Rate • 14.6 per minute

    HRV Elite info (based on 4 minute test) - Morning Readiness level was 8 (Parasympathetic) with a score of 59, average heart rate was 57.37 (RR Interval range 49.83 to 69.61) - Compared to your recent baseline, you should be able to train harder and handle more stress today - 4 day HRV CV (co-efficient of variability) - 2.6%

    Influencing factors - Caffeine • ~430mg / Alcohol • 0 /

    Body weight @ 184.0lbs
     
  3. mickc1965

    mickc1965 Well-Known Member

    Sunday 26 January 2020

    Weight training - REST DAY

    Alternating Knee Cruches - 1 x 30 reps (15 per side)

    Alternating Leg Raises - 1 x 30 reps (15 per leg)

    Crunches - 1 x 30 reps

    Alternating Heel Tap - 1 x 30 reps (15 per side)

    Leg Pull Ins - 1 x 30 reps

    Crunches (Knees Up) - 1 x 30 reps

    Plank - 1 x 60 seconds


    Walking - 1.4 miles @ 3.5mph
     
  4. mickc1965

    mickc1965 Well-Known Member

    Sunday 26 January 2020

    Calories, macros and activity

    MyFitnessPal • 1,714 kcals (macros below from food only)

    Carbs • 123
    Protein • 191
    Fat • 49

    Caffeine • ~430mg
    Alcohol • 0

    Apple Watch • 7,382 steps
     
  5. mickc1965

    mickc1965 Well-Known Member

    Monday 27 January 2020

    Potential Sleep Influencing factors from yesterday - Caffeine • ~430mg / Alcohol • 0 / calorie deficit /

    Oura Ring Sleep & HRV Info

    Readiness Score • 90

    Sleep Score • 94
    Sleep • 8:49hrs (in bed from 21:41 - 06:45)
    Efficiency • 97%

    Awake • 0:15
    REM • 2:05 (24% of sleep time)
    Light • 5:37 (64% of sleep time)
    Deep • 1:06 (12% of sleep time)

    Average Resting Heart Rate • 53bpm (min 51bpm)
    Average Heart Rate Variability • 24ms (max 50ms)
    Body Temperature deviation • -0.3°F
    Respiratory Rate • 13.8 per minute

    HRV Elite info (based on 4 minute test) - Morning Readiness level was 5 (Parasympathetic) with a score of 63, average heart rate was 55.47 (RR Interval range 48.31 to 74.26) - 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

    5 day HRV CV (co-efficient of variability) - 4.6%

    Body weight @ 183.2lbs
     
  6. mickc1965

    mickc1965 Well-Known Member

    Monday 27 January 2020

    Weight Training - target for 1st set is 15 reps (not calves and traps) followed by 2 sets with 30 seconds rest (this will be a bit of trial and error over the next few workouts)

    Prone Leg Curls - 52kgs x 15, 12, 10

    Leg Extensions - 61kgs x 15, 12, 10

    Leg Press Machine - 70gs x 15, 12, 10

    Hip Abductor - 70kgs x 15, 12, 10

    Hip Adductor - 70kgs x 15, 12, 10

    Standing Calf Raise Machine - 113kgs x 30, 22, 13

    Lateral Raise Machine - 53kgs x 15, 12, 10

    Rope Face Pull - 59kgs x 15, 12, 10

    DB Shrugs - 46kgs x 35, 30, 23


    Walking - 2 miles @ 3.5mph
     
  7. mickc1965

    mickc1965 Well-Known Member

    Monday 27 January 2020

    Calories, macros and activity

    MyFitnessPal • 1,779 kcals (macros below from food only)

    Carbs • 121
    Protein • 198
    Fat • 55

    Caffeine • ~380mg
    Alcohol • 0

    Apple Watch • 8,366 steps
     
  8. mickc1965

    mickc1965 Well-Known Member

    Tuesday 28 January 2020

    Potential Sleep Influencing factors from yesterday - Caffeine • ~380mg / Alcohol • 0 / calorie deficit /

    Oura Ring Sleep & HRV Info

    Readiness Score • 88

    Sleep Score • 96
    Sleep • 8:35hrs (in bed from 21:27 - 06:45)
    Efficiency • 92%

    Awake • 0:42
    REM • 2:03 (24% of sleep time)
    Light • 4:42 (55% of sleep time)
    Deep • 1:49 (21% of sleep time)

    Average Resting Heart Rate • 57bpm (min 54bpm)
    Average Heart Rate Variability • 42ms (max 148ms)
    Body Temperature deviation • -0.3°F
    Respiratory Rate • 14.8 per minute

    HRV Elite info (based on 4 minute test) - App wouldn't connect to sensor

    Body weight @ 183.0lbs
     
  9. mickc1965

    mickc1965 Well-Known Member

    Tuesday 28 January 2020

    Weight Training - target for 1st set is 15 reps followed by 2 sets with 30 seconds rest (this will be a bit of trial and error over the next few workouts)

    Diverging Seated Row - 81kgs x 15, 8, 5

    Pec Fly Machine - 107kgs x 15, 12, 10

    Lat Pulldown - 70kgs x 15, 8, 5

    Converging Chest Press - 67kgs x 15, 10, 5

    Cable Curls - 43kgs x 15, 12, 10

    Tricep Pushdowns - 52kgs x 15, 12, 10

    Rope Curls - 50kgs x 15, 12, 10

    Triceps Rope Pushdowns - 59kgs x 15, 12, 10


    Walking - 3 miles @ 3.5mph
     
    Last edited: Jan 29, 2020
  10. mickc1965

    mickc1965 Well-Known Member

    Tuesday 28 January 2020

    Calories, macros and activity

    MyFitnessPal • 1,814 kcals (macros below from food only)

    Carbs • 125
    Protein • 200
    Fat • 56

    Caffeine • ~440mg
    Alcohol • 0

    Apple Watch • 10,205 steps
     
  11. mickc1965

    mickc1965 Well-Known Member

    Wednesday 29 January 2020

    Potential Sleep Influencing factors from yesterday - Caffeine • ~440mg / Alcohol • 0 / calorie deficit /

    Oura Ring Sleep & HRV Info

    Readiness Score • 89

    Sleep Score • 91
    Sleep • 7:36hrs (in bed from 21:57 - 06:45)
    Efficiency • 86%

    Awake • 1:11
    REM • 2:05 (28% of sleep time)
    Light • 3:57 (52% of sleep time)
    Deep • 1:33 (20% of sleep time)

    Average Resting Heart Rate • 54bpm (min 50bpm)
    Average Heart Rate Variability • 30ms (max 74ms)
    Body Temperature deviation • -0.3°F
    Respiratory Rate • 13.1 per minute

    HRV Elite info (based on 4 minute test) - Morning Readiness level was 8 (Parasympathetic) with a score of 61, average heart rate was 57.34 (RR Interval range 50.76 - 75.76) - Compared to your recent baseline, you should be able to train harder and handle more stress today - 7 day HRV CV (co-efficient of variability) - 4.6%

    Body weight @ 183.2lbs
     
  12. mickc1965

    mickc1965 Well-Known Member

    Wednesday 29 January 2020

    Alternating Knee Crunches - 1 x 30 reps (15 per side)

    Alternating Leg Raises - 1 x 30 reps (15 per leg)

    Crunches - 1 x 30 reps

    Alternating Heel Tap - 1 x 30 reps (15 per side)

    Leg Pull Ins - 1 x 30 reps

    Crunches (Knees Up) - 1 x 30 reps

    Plank - 1 x 60 seconds


    Treadmill Walking - 2 miles @ 3.7mph
     
  13. mickc1965

    mickc1965 Well-Known Member

    Wednesday 29 January 2020

    Calories, macros and activity

    MyFitnessPal • 1,822 kcals (macros below from food only)

    Carbs • 124
    Protein • 201
    Fat • 57

    Caffeine • ~450mg
    Alcohol • 0

    Apple Watch • 5,968 steps
     
  14. mickc1965

    mickc1965 Well-Known Member

    Thursday 30 January 2020

    Potential Sleep Influencing factors from yesterday - Caffeine • ~450mg / Alcohol • 0 / calorie deficit /

    Oura Ring Sleep & HRV Info

    Readiness Score • 94

    Sleep Score • 95
    Sleep • 8:12hrs (in bed from 21:45 - 06:30)
    Efficiency • 94%

    Awake • 0:32
    REM • 2:26 (30% of sleep time)
    Light • 3:59 (48% of sleep time)
    Deep • 1:47 (22% of sleep time)

    Average Resting Heart Rate • 54bpm (min 50bpm)
    Average Heart Rate Variability • 26ms (max 61ms)
    Body Temperature deviation • 0.0°F
    Respiratory Rate • 13.1 per minute

    HRV Elite info (based on 4 minute test) - Morning Readiness level was 9 (Sympathetic) with a score of 58, average heart rate was 57.65 (RR Interval range 52.17 to 69.28) - Compared to your recent baseline, you should be able to train harder and handle more stress today

    7 day HRV CV (co-efficient of variability) - 4.6%

    Body weight @ 183.6lbs
     
  15. mickc1965

    mickc1965 Well-Known Member

    Thursday 30 January 2020

    Weight Training - target for 1st set is 15 reps (not calves and traps) followed by 2 sets with 30 seconds rest (this will be a bit of trial and error over the next few workouts)

    Prone Leg Curls - 54kgs x 15, 12, 10

    Leg Extensions - 63kgs x 15, 12, 10

    Leg Press Machine - 73gs x 15, 12, 10

    Hip Abductor - 71kgs x 15, 12, 10

    Hip Adductor - 71kgs x 15, 12, 10

    Standing Calf Raise Machine - 113kgs x 30, 22, 14

    Lateral Raise Machine - 55kgs x 15, 12, 10

    Rope Face Pull - 61kgs x 15, 12, 10

    DB Shrugs - 46kgs x 35, 30, 25


    Treadmill Walking - 1 mile : 3.8mph
     
  16. mickc1965

    mickc1965 Well-Known Member

    Thursday 30 January 2020

    Calories, macros and activity

    MyFitnessPal • 1,812 kcals (macros below from food only)

    Carbs • 125
    Protein • 200
    Fat • 56

    Caffeine • ~450mg
    Alcohol • 0

    Apple Watch • 7,150 steps
     
  17. mickc1965

    mickc1965 Well-Known Member

    Friday 31 January 2020

    Potential Sleep Influencing factors from yesterday - Caffeine • ~450mg / Alcohol • 0 / calorie deficit /

    Oura Ring Sleep & HRV Info

    Readiness Score • 90

    Sleep Score • 94
    Sleep • 7:50hrs (in bed from 21:35 - 06:30)
    Efficiency • 88%

    Awake • 1:05
    REM • 2:02 (26% of sleep time)
    Light • 4:14 (54% of sleep time)
    Deep • 1:34 (20% of sleep time)

    Average Resting Heart Rate • 53bpm (min 48bpm)
    Average Heart Rate Variability • 33ms (max 152ms)
    Body Temperature deviation •0.0°F
    Respiratory Rate • 13.5 per minute

    HRV Elite info (based on 4 minute test) - Morning Readiness level was 8 (Parasympathetic) with a score of 58, average heart rate was 59.07 (RR Interval range 52.54 - 70.92) - Compared to your recent baseline, you should be able to train harder and handle more stress today - 7 day HRV CV (co-efficient of variability) - 3.5%

    Body weight @ 183.6lbs
     
  18. mickc1965

    mickc1965 Well-Known Member

    Friday 31 January 2020

    Weight Training - target for 1st set is 15 reps followed by 2 sets with 30 seconds rest (this will be a bit of trial and error over the next few workouts)

    Diverging Seated Row - 81kgs x 15, 9,6

    Pec Fly Machine - 109kgs x 15, 12, 10

    Lat Pulldown - 70kgs x 15, 9, 6

    Converging Chest Press - 67kgs x 15, 10, 6

    Cable Curls - 45kgs x 15, 12, 10

    Tricep Pushdowns - 54kgs x 15, 12, 10

    Rope Curls - 54kgs x 15, 12, 10

    Triceps Rope Pushdowns - 61kgs x 15, 12, 10


    Treadmill Walking - 1 mile @ 3.5mph
     
  19. mickc1965

    mickc1965 Well-Known Member

    Friday 31 January 2020

    Calories, macros and activity

    MyFitnessPal • 4,066 kcals (1,138 from alcohol, macros below from food only)
    Carbs • 233
    Protein • 267
    Fat • 104

    Final day of work at current employer so a bit of celebrating, now on to pastures new

    Caffeine • ~330mg
    Alcohol • 0

    Apple Watch • 6,697 steps
     
  20. mickc1965

    mickc1965 Well-Known Member

    Tuesday 04 February 2020

    Oura Ring Sleep & HRV Info

    Readiness Score • 72

    Sleep Score • 77
    Sleep • 5:21hrs (in bed from 21:42 - 03:23) - was in bed until 5:30 but struggled to sleep so probably accurate
    Efficiency • 94%

    Awake • 0:19
    REM • 0:58 (18% of sleep time)
    Light • 2:37 (49% of sleep time)
    Deep • 1:46 (33% of sleep time)

    Average Resting Heart Rate • 60bpm (min 52bpm)
    Average Heart Rate Variability • 43ms (max 93ms)
    Body Temperature deviation • 0.0°F
    Respiratory Rate • 14.0 per minute

    HRV Elite info (based on 4 minute test) - forgot to do the test
     

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