mickc1965 training log
- Thread starter mickc1965
- Start date
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
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
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
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
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
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
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
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
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
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
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
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:
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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