mickc1965 training log
- Thread starter mickc1965
- Start date
mickc1965
Well-Known Member
Friday 25 February 2022
Oura Ring Sleep & HRV Info
• Readiness Score • 83 (Good)
Oura app advised I was very active yesterday and I have recovered nicely, asked how I am feeling and to let my body be my guide
• Sleep Score • 87 (Optimal)
• Sleep • 7:21 (in bed from 21:56 - 06:38)
• Efficiency • 84%
• Awake • 1:21
• REM • 1:51 (21% of sleep time)
• Light • 4:26 (61% of sleep time)
• Deep • 1:03 (18% of sleep time)
Felt I barely slept from 3:25 onwards but ring suggests different.
• Average HRV • 21ms (max 57ms)
• Average RHR • 59bpm (min 54bpm)
• Body Temperature deviation • +0.1°C
• Respiratory Rate • 13.2 per minute
HRV4Training app (data is from the Oura ring)
• HRV score • 6.8
• HRV Baseline • 7.0
• HRV Range • 6.7 - 7.1
HRV4Training app advised the usual which is HRV is within normal range and to proceed as planned
• Body Weight • 185.6lbs [emoji3483]
• 7 day rolling average • 187.97lbs [emoji3596]
Oura Ring Sleep & HRV Info
• Readiness Score • 83 (Good)
Oura app advised I was very active yesterday and I have recovered nicely, asked how I am feeling and to let my body be my guide
• Sleep Score • 87 (Optimal)
• Sleep • 7:21 (in bed from 21:56 - 06:38)
• Efficiency • 84%
• Awake • 1:21
• REM • 1:51 (21% of sleep time)
• Light • 4:26 (61% of sleep time)
• Deep • 1:03 (18% of sleep time)
Felt I barely slept from 3:25 onwards but ring suggests different.
• Average HRV • 21ms (max 57ms)
• Average RHR • 59bpm (min 54bpm)
• Body Temperature deviation • +0.1°C
• Respiratory Rate • 13.2 per minute
HRV4Training app (data is from the Oura ring)
• HRV score • 6.8
• HRV Baseline • 7.0
• HRV Range • 6.7 - 7.1
HRV4Training app advised the usual which is HRV is within normal range and to proceed as planned
• Body Weight • 185.6lbs [emoji3483]
• 7 day rolling average • 187.97lbs [emoji3596]
mickc1965
Well-Known Member
Friday 25 February 2022
Chest, Shoulders, Triceps, Quads & Calves - Training style is EMOM with the rep target for 1st set being the first figure in brackets followed by 2 further sets with the total rep target as second figure in brackets (set at 2.5x first set rep target), last set will be clustered, if required. Once the total target reps are achieved without clustering then I will add weight (or maybe rep total) in the next workout.
Warm up (Shoulder health)
• Lu Raises - 5kgs x 10, 10
• Front Raises - 5kgs x 10, 10
• Rear Raises - 5kgs x 10, 10
Main Workout
• Watson Plate Loaded Chest Press (10/25) - 95kgs x 10, 8, 7
• BB Incline Press (10/25) - 62.5kgs x 10, 8, 7
• Watson Viking Press (10/25) - 47.5kgs x 10, 8, 7
• Watson Plate Loaded Shrug Machine (20/50) - 150kgs x 20, 16, 14
• Watson 45° Plate Loaded (Low & Narrow Feet) Leg Press (10/25) - 160kgs x 10, 8, 7
• Watson Plate Loaded Leg Extensions (15/38) - 35kgs x 15, 13, 10
• Watson Plate Loaded Seated Calf Raise (20/50) - 45kgs x 20, 17, 13
• DB Single Arm OH Tricep Extension (15/38) - 15kgs x 15, 13, 10
• DB OH Tricep Extension (15/38) - 30kgs x 15, 13, 10
Chest, Shoulders, Triceps, Quads & Calves - Training style is EMOM with the rep target for 1st set being the first figure in brackets followed by 2 further sets with the total rep target as second figure in brackets (set at 2.5x first set rep target), last set will be clustered, if required. Once the total target reps are achieved without clustering then I will add weight (or maybe rep total) in the next workout.
Warm up (Shoulder health)
• Lu Raises - 5kgs x 10, 10
• Front Raises - 5kgs x 10, 10
• Rear Raises - 5kgs x 10, 10
Main Workout
• Watson Plate Loaded Chest Press (10/25) - 95kgs x 10, 8, 7
• BB Incline Press (10/25) - 62.5kgs x 10, 8, 7
• Watson Viking Press (10/25) - 47.5kgs x 10, 8, 7
• Watson Plate Loaded Shrug Machine (20/50) - 150kgs x 20, 16, 14
• Watson 45° Plate Loaded (Low & Narrow Feet) Leg Press (10/25) - 160kgs x 10, 8, 7
• Watson Plate Loaded Leg Extensions (15/38) - 35kgs x 15, 13, 10
• Watson Plate Loaded Seated Calf Raise (20/50) - 45kgs x 20, 17, 13
• DB Single Arm OH Tricep Extension (15/38) - 15kgs x 15, 13, 10
• DB OH Tricep Extension (15/38) - 30kgs x 15, 13, 10
mickc1965
Well-Known Member
Saturday 26 February 2022
Oura Ring Sleep & HRV Info
• Readiness Score • 67 (Pay Attention)
Oura app advised that not all days are made for breaking records and this maybe one of them. Can I just take a moment to relax and just breathe again.
• Sleep Score • 77
• Sleep • 5:27 (in bed from 01:07 - 06:56)
• Efficiency • 94%
• Awake • 0:22
• REM • 1:28 (27% of sleep time)
• Light • 2:45 (50% of sleep time)
• Deep • 1:14 (23% of sleep time)
• Average HRV • 17ms (max 38ms)
• Average RHR • 63bpm (min 58bpm)
• Body Temperature deviation • -0.2°C
• Respiratory Rate • 13.6 per minute
HRV4Training app (data is from the Oura ring)
• HRV score • 6.6
• HRV Baseline • 6.9
• HRV Range • 6.7 - 7.1
HRV4Training app advised that HRV is below normal range and should limit intensity today
• Body Weight • 186.8lbs [emoji3595]
• 7 day rolling average • 187.29lbs [emoji3596]
Oura Ring Sleep & HRV Info
• Readiness Score • 67 (Pay Attention)
Oura app advised that not all days are made for breaking records and this maybe one of them. Can I just take a moment to relax and just breathe again.
• Sleep Score • 77
• Sleep • 5:27 (in bed from 01:07 - 06:56)
• Efficiency • 94%
• Awake • 0:22
• REM • 1:28 (27% of sleep time)
• Light • 2:45 (50% of sleep time)
• Deep • 1:14 (23% of sleep time)
• Average HRV • 17ms (max 38ms)
• Average RHR • 63bpm (min 58bpm)
• Body Temperature deviation • -0.2°C
• Respiratory Rate • 13.6 per minute
HRV4Training app (data is from the Oura ring)
• HRV score • 6.6
• HRV Baseline • 6.9
• HRV Range • 6.7 - 7.1
HRV4Training app advised that HRV is below normal range and should limit intensity today
• Body Weight • 186.8lbs [emoji3595]
• 7 day rolling average • 187.29lbs [emoji3596]
mickc1965
Well-Known Member
Saturday 26 February 2022
Back, Biceps, Hamstrings & Calves - Training style is EMOM with the rep target for 1st set being the first figure in brackets followed by 2 further sets with the total rep target as second figure in brackets (set at 2.5x first set rep target), last set will be clustered, if required. Once the total target reps are achieved without clustering then I will add weight (or maybe rep total) in the next workout.
• Watson Seal Row (10/25) - 70kgs x 10, 8, 7
Sticking with same weight for a while as tend to cut some reps a bit short of where they should be particularly in the 2nd and 3rd sets
• Watson Plate Loaded Lat Pulldown (10/25) - 97.5kgs x 10, 8, 7
• Watson Plate Loaded T Bar Row (10/25) - 60kgs x 10, 8, 7
• Watson Plate Loaded Low Row (10/25) - 120kgs x 10, 8, 7
• Watson Standing Leg Curls (15/38) - 15kgs x 15, 13, 10
• Watson Plate Loaded Vertical Leg Press (10/25) - 120kgs x 10, 8, 7
• Watson Donkey Calf Raise (20/50) - 55kgs x 20, 17, 13
• DB Curls (15/38) - 12.5kgs x 15, 13, 10
• DB Hammer Curls (15/38) - 12.5kgs x 15, 13, 10
Back, Biceps, Hamstrings & Calves - Training style is EMOM with the rep target for 1st set being the first figure in brackets followed by 2 further sets with the total rep target as second figure in brackets (set at 2.5x first set rep target), last set will be clustered, if required. Once the total target reps are achieved without clustering then I will add weight (or maybe rep total) in the next workout.
• Watson Seal Row (10/25) - 70kgs x 10, 8, 7
Sticking with same weight for a while as tend to cut some reps a bit short of where they should be particularly in the 2nd and 3rd sets
• Watson Plate Loaded Lat Pulldown (10/25) - 97.5kgs x 10, 8, 7
• Watson Plate Loaded T Bar Row (10/25) - 60kgs x 10, 8, 7
• Watson Plate Loaded Low Row (10/25) - 120kgs x 10, 8, 7
• Watson Standing Leg Curls (15/38) - 15kgs x 15, 13, 10
• Watson Plate Loaded Vertical Leg Press (10/25) - 120kgs x 10, 8, 7
• Watson Donkey Calf Raise (20/50) - 55kgs x 20, 17, 13
• DB Curls (15/38) - 12.5kgs x 15, 13, 10
• DB Hammer Curls (15/38) - 12.5kgs x 15, 13, 10
mickc1965
Well-Known Member
Sunday 27 February2022
Oura Ring Sleep & HRV Info
• Readiness Score • 75 (Good)
Oura app advised that yesterdays activities are challenging readiness but can boost future performances. Try to balance activity and rest and prioritise recovery today.
• Sleep Score • 92 (Optimal)
• Sleep • 7:27 (in bed from 22:40 - 06:48)
• Efficiency • 92%
• Awake • 0:40
• REM • 2:17 (31% of sleep time)
• Light • 3:30 (47% of sleep time)
• Deep • 1:39 (22% of sleep time)
• Average HRV • 20ms (max 44ms)
• Average RHR • 60bpm (min 56bpm)
• Body Temperature deviation • -0.1°C
• Respiratory Rate • 13.6 per minute
HRV4Training app (data is from the Oura ring)
• HRV score • 6.8
• HRV Baseline • 6.8
• HRV Range • 6.7 - 7.1
HRV4Training app advised HRV is within normal range and to proceed as planned
• Body Weight • 187.2lbs [emoji3595]
• 7 day rolling average • 187.06lbs [emoji3596]
Not going to train today so it will now be 5 days off of weight training, may start to do some ab / core training to start getting ready for summer
Oura Ring Sleep & HRV Info
• Readiness Score • 75 (Good)
Oura app advised that yesterdays activities are challenging readiness but can boost future performances. Try to balance activity and rest and prioritise recovery today.
• Sleep Score • 92 (Optimal)
• Sleep • 7:27 (in bed from 22:40 - 06:48)
• Efficiency • 92%
• Awake • 0:40
• REM • 2:17 (31% of sleep time)
• Light • 3:30 (47% of sleep time)
• Deep • 1:39 (22% of sleep time)
• Average HRV • 20ms (max 44ms)
• Average RHR • 60bpm (min 56bpm)
• Body Temperature deviation • -0.1°C
• Respiratory Rate • 13.6 per minute
HRV4Training app (data is from the Oura ring)
• HRV score • 6.8
• HRV Baseline • 6.8
• HRV Range • 6.7 - 7.1
HRV4Training app advised HRV is within normal range and to proceed as planned
• Body Weight • 187.2lbs [emoji3595]
• 7 day rolling average • 187.06lbs [emoji3596]
Not going to train today so it will now be 5 days off of weight training, may start to do some ab / core training to start getting ready for summer
mickc1965
Well-Known Member
Sunday 27 February2022
Calories, macros and activity
• MyFitnessPal (kcals) •
• Protein (g) •
• Carbs (g) •
• Fat (g) •
• Steps • 1,807
Did not track calories as binged all day [emoji20]
Potential quality of sleep influencing factors
Negative effects
• No Exercise / Workout
• Poor Diet
• Ate late / within 3 hours of bedtime
Positive effects
• No Alcohol
• No Caffeine
Calories, macros and activity
• MyFitnessPal (kcals) •
• Protein (g) •
• Carbs (g) •
• Fat (g) •
• Steps • 1,807
Did not track calories as binged all day [emoji20]
Potential quality of sleep influencing factors
Negative effects
• No Exercise / Workout
• Poor Diet
• Ate late / within 3 hours of bedtime
Positive effects
• No Alcohol
• No Caffeine
Last edited:
mickc1965
Well-Known Member
Monday 28 February2022
Oura Ring Sleep & HRV Info
• Readiness Score • 84 (Good)
Oura app advised I have been more active recently but have still recovered. I should listen to my body and do what feels good
• Sleep Score • 88 (Optimal)
• Sleep • 6:50 (in bed from 22:25 - 05:45)
• Efficiency • 93%
• Awake • 0:30
• REM • 1:58 (29% of sleep time)
• Light • 3:47 (55% of sleep time)
• Deep • 1:05 (16% of sleep time)
• Average HRV • 20ms (max 40ms)
• Average RHR • 62bpm (min 57bpm)
• Body Temperature deviation • +0.1°C
• Respiratory Rate • 14.5 per minute
HRV4Training app (data is from the Oura ring)
• HRV score • 6.8
• HRV Baseline • 6.8
• HRV Range • 6.7 - 7.1
HRV4Training app advised HRV is within normal range and to proceed as planned
• Body Weight • 192.0lbs [emoji3595]
• 7 day rolling average • 187.49lbs [emoji3595]
NO TRAINING TODAY AS 12 HOUR SHIFTS
Oura Ring Sleep & HRV Info
• Readiness Score • 84 (Good)
Oura app advised I have been more active recently but have still recovered. I should listen to my body and do what feels good
• Sleep Score • 88 (Optimal)
• Sleep • 6:50 (in bed from 22:25 - 05:45)
• Efficiency • 93%
• Awake • 0:30
• REM • 1:58 (29% of sleep time)
• Light • 3:47 (55% of sleep time)
• Deep • 1:05 (16% of sleep time)
• Average HRV • 20ms (max 40ms)
• Average RHR • 62bpm (min 57bpm)
• Body Temperature deviation • +0.1°C
• Respiratory Rate • 14.5 per minute
HRV4Training app (data is from the Oura ring)
• HRV score • 6.8
• HRV Baseline • 6.8
• HRV Range • 6.7 - 7.1
HRV4Training app advised HRV is within normal range and to proceed as planned
• Body Weight • 192.0lbs [emoji3595]
• 7 day rolling average • 187.49lbs [emoji3595]
NO TRAINING TODAY AS 12 HOUR SHIFTS
mickc1965
Well-Known Member
Tuesday 01 March 2022
Oura Ring Sleep & HRV Info
• Readiness Score • 90 (Optimal)
Oura app advised having an easier day yesterday has helped body recover.
• Sleep Score • 92 (Optimal)
• Sleep • 7:42 (in bed from 21:41 - 05:57)
• Efficiency • 93%
• Awake • 0:34
• REM • 2:43 (35% of sleep time)
• Light • 3:45 (49% of sleep time)
• Deep • 1:13 (16% of sleep time)
• Average HRV • 22ms (max 48ms)
• Average RHR • 57bpm (min 54bpm)
• Body Temperature deviation • -0.1°C
• Respiratory Rate •13.6 per minute
HRV4Training app (data is from the Oura ring)
• HRV score • 6.9
• HRV Baseline • 6.8
• HRV Range • 6.8 - 7.1
HRV4Training app advised HRV is within normal range and to proceed as planned
• Body Weight • 191.2lbs [emoji3596]
• 7 day rolling average • 187.87lbs [emoji3595]
NO TRAINING TODAY AS 12 HOUR SHIFTS
Oura Ring Sleep & HRV Info
• Readiness Score • 90 (Optimal)
Oura app advised having an easier day yesterday has helped body recover.
• Sleep Score • 92 (Optimal)
• Sleep • 7:42 (in bed from 21:41 - 05:57)
• Efficiency • 93%
• Awake • 0:34
• REM • 2:43 (35% of sleep time)
• Light • 3:45 (49% of sleep time)
• Deep • 1:13 (16% of sleep time)
• Average HRV • 22ms (max 48ms)
• Average RHR • 57bpm (min 54bpm)
• Body Temperature deviation • -0.1°C
• Respiratory Rate •13.6 per minute
HRV4Training app (data is from the Oura ring)
• HRV score • 6.9
• HRV Baseline • 6.8
• HRV Range • 6.8 - 7.1
HRV4Training app advised HRV is within normal range and to proceed as planned
• Body Weight • 191.2lbs [emoji3596]
• 7 day rolling average • 187.87lbs [emoji3595]
NO TRAINING TODAY AS 12 HOUR SHIFTS
mickc1965
Well-Known Member
Wednesday 02 March 2022
Oura Ring Sleep & HRV Info
• Readiness Score • 91 (Optimal)
Oura app advised that I have had a healthy balance between training and rest days in the past 7 days.
• Sleep Score • 91 (Optimal)
• Sleep • 7:29 (in bed from 21:39 - 05:46)
• Efficiency • 92%
• Awake • 0:39
• REM • 2:23 (32% of sleep time)
• Light • 4:04 (54% of sleep time)
• Deep • 1:02 (14% of sleep time)
• Average HRV • 22ms (max 38ms)
• Average RHR • 56bpm (min 52bpm)
• Body Temperature deviation • -0.2°C
• Respiratory Rate • 13.4 per minute
HRV4Training app (data is from the Oura ring)
• HRV score • 6.9
• HRV Baseline • 6.8
• HRV Range • 6.7 - 7.1
HRV4Training app advised HRV is within normal range and to proceed as planned
• Body Weight • 188.8lbs [emoji3596]
• 7 day rolling average • 188.17bs [emoji3595]
NO TRAINING TODAY AS 12 HOUR SHIFT
Oura Ring Sleep & HRV Info
• Readiness Score • 91 (Optimal)
Oura app advised that I have had a healthy balance between training and rest days in the past 7 days.
• Sleep Score • 91 (Optimal)
• Sleep • 7:29 (in bed from 21:39 - 05:46)
• Efficiency • 92%
• Awake • 0:39
• REM • 2:23 (32% of sleep time)
• Light • 4:04 (54% of sleep time)
• Deep • 1:02 (14% of sleep time)
• Average HRV • 22ms (max 38ms)
• Average RHR • 56bpm (min 52bpm)
• Body Temperature deviation • -0.2°C
• Respiratory Rate • 13.4 per minute
HRV4Training app (data is from the Oura ring)
• HRV score • 6.9
• HRV Baseline • 6.8
• HRV Range • 6.7 - 7.1
HRV4Training app advised HRV is within normal range and to proceed as planned
• Body Weight • 188.8lbs [emoji3596]
• 7 day rolling average • 188.17bs [emoji3595]
NO TRAINING TODAY AS 12 HOUR SHIFT