mickc1965 training log
- Thread starter mickc1965
- Start date
mickc1965
Well-Known Member
Wednesday 23 March 2022 @ 8pm
Training style will be 3 sets of 8 - 10 reps / 13 - 15 / 18 - 20 (figure for each exercise in the brackets) with all reps with at least 3 seconds on the eccentric with 60 seconds rest between sets. Protocol will be start with 3x8 / 3x13 / 3x18 then next workout 3x9 etc, rinse and repeat. Once 3x top target is achieved then load will be increased
Legs
• 45° Plate Loaded Low & Narrow Feet Leg Press (3x 8-10) - 145kgs x 9, 9, 9
• Plate Loaded High and Wide Vertical Leg Press (3x 8-10) - 105kgs x 9, 9, 9
• Standing Leg Curls (3x 13-15) - 11.25kgs x 14, 14, 14
• Plate Loaded Leg Extensions (3x 13-15) - 25kgs x 14, 14, 14
• Plate Loaded Donkey Calf Raise (3x 18-20) - 35kgs x 19, 19, 19
• Plate Loaded Seated Calf Raise (3x 18-20) - 30kgs x 19, 19, 19
Training style will be 3 sets of 8 - 10 reps / 13 - 15 / 18 - 20 (figure for each exercise in the brackets) with all reps with at least 3 seconds on the eccentric with 60 seconds rest between sets. Protocol will be start with 3x8 / 3x13 / 3x18 then next workout 3x9 etc, rinse and repeat. Once 3x top target is achieved then load will be increased
Legs
• 45° Plate Loaded Low & Narrow Feet Leg Press (3x 8-10) - 145kgs x 9, 9, 9
• Plate Loaded High and Wide Vertical Leg Press (3x 8-10) - 105kgs x 9, 9, 9
• Standing Leg Curls (3x 13-15) - 11.25kgs x 14, 14, 14
• Plate Loaded Leg Extensions (3x 13-15) - 25kgs x 14, 14, 14
• Plate Loaded Donkey Calf Raise (3x 18-20) - 35kgs x 19, 19, 19
• Plate Loaded Seated Calf Raise (3x 18-20) - 30kgs x 19, 19, 19
mickc1965
Well-Known Member
Wednesday 23 March 2022
Potential quality of sleep influencing factors
Negative effects
• None unless 2 workouts today affect sleep
Positive effects
• Workout
• 18 hour fast
• 4.5 hour eating window
• Ate 6+ hours before bedtime
• High protein / lowish carb
• No Alcohol
• No Caffeine
• 1000mg Magnesium Glycinate
• Starpowa Snooze Gummy
Potential quality of sleep influencing factors
Negative effects
• None unless 2 workouts today affect sleep
Positive effects
• Workout
• 18 hour fast
• 4.5 hour eating window
• Ate 6+ hours before bedtime
• High protein / lowish carb
• No Alcohol
• No Caffeine
• 1000mg Magnesium Glycinate
• Starpowa Snooze Gummy
mickc1965
Well-Known Member
Thursday 24 March 2022
Oura Ring Sleep & HRV Info
• Readiness Score • 68 (Pay Attention)
Oura app advised that my readiness is on the low side so my activity goal is set below my average
• Sleep Score • 91 (Optimal)
• Bedtime • 22:32
• Wake up time • 8:02
• Time in bed • 9:30
• Actual Sleep • 8:25
• Awake time • 1:05
• Sleep efficiency • 89%
• REM • 2:57 (35% of sleep time)
• Light • 3:35 (43% of sleep time)
• Deep • 1:52 (22% of sleep time)
• Average HRV • 18ms (max 34ms)
• Average RHR • 60bpm (min 56bpm)
• Body Temperature deviation • +0.1°C
• Respiratory Rate • 13.2 per minute
HRV4Training app (data is from the Oura ring)
• HRV score • 6.6
• HRV Baseline • 6.8
• HRV Range (low)• 6.7
• HRV Range (high)• 7.0
HRV4Training app advised HRV is below my normal range and I should limit intensity today
Body weight taken @ 8:15am (16 hours since last eaten)
• Body Weight • 184.0lbs [emoji3483]
• 7 day rolling average • 184.26lbs [emoji3483]
Oura Ring Sleep & HRV Info
• Readiness Score • 68 (Pay Attention)
Oura app advised that my readiness is on the low side so my activity goal is set below my average
• Sleep Score • 91 (Optimal)
• Bedtime • 22:32
• Wake up time • 8:02
• Time in bed • 9:30
• Actual Sleep • 8:25
• Awake time • 1:05
• Sleep efficiency • 89%
• REM • 2:57 (35% of sleep time)
• Light • 3:35 (43% of sleep time)
• Deep • 1:52 (22% of sleep time)
• Average HRV • 18ms (max 34ms)
• Average RHR • 60bpm (min 56bpm)
• Body Temperature deviation • +0.1°C
• Respiratory Rate • 13.2 per minute
HRV4Training app (data is from the Oura ring)
• HRV score • 6.6
• HRV Baseline • 6.8
• HRV Range (low)• 6.7
• HRV Range (high)• 7.0
HRV4Training app advised HRV is below my normal range and I should limit intensity today
Body weight taken @ 8:15am (16 hours since last eaten)
• Body Weight • 184.0lbs [emoji3483]
• 7 day rolling average • 184.26lbs [emoji3483]
mickc1965
Well-Known Member
Thursday 24 March 2022 @ 9:30am
Training style will be 3 sets of 8 - 10 reps / 13 - 15 / 18 - 20 (figure for each exercise in the brackets) with all reps with at least 3 seconds on the eccentric with 60 seconds rest between sets. Protocol will be start with 3x8 / 3x13 / 3x18 then next workout 3x9 etc, rinse and repeat. Once 3x top target is achieved then load will be increased
Back & Biceps
• Plate Loaded T Bar Row (3x 8-10) - 47.5kgs x 10, 10, 10
• Seal Row (3x 8-10) - 52.5kgs x 10, 10, 8
• Plate Loaded Lat Pulldown (3x 8-10) - 77.5kgs x 10, 10, 10
• Plate Loaded Low Row (3x 8-10) - 92.5kgs x 10, 10, 10
• Plate Loaded Shrug Machine (3x -18-20) - 110kgs x 20, 20, 20
• DB Hammer Curls (3x 13-15) - 9kgs x 15, 15, 15
• DB Curls (3x 13-15) - 9kgs x 15, 15, 15
Training style will be 3 sets of 8 - 10 reps / 13 - 15 / 18 - 20 (figure for each exercise in the brackets) with all reps with at least 3 seconds on the eccentric with 60 seconds rest between sets. Protocol will be start with 3x8 / 3x13 / 3x18 then next workout 3x9 etc, rinse and repeat. Once 3x top target is achieved then load will be increased
Back & Biceps
• Plate Loaded T Bar Row (3x 8-10) - 47.5kgs x 10, 10, 10
• Seal Row (3x 8-10) - 52.5kgs x 10, 10, 8
• Plate Loaded Lat Pulldown (3x 8-10) - 77.5kgs x 10, 10, 10
• Plate Loaded Low Row (3x 8-10) - 92.5kgs x 10, 10, 10
• Plate Loaded Shrug Machine (3x -18-20) - 110kgs x 20, 20, 20
• DB Hammer Curls (3x 13-15) - 9kgs x 15, 15, 15
• DB Curls (3x 13-15) - 9kgs x 15, 15, 15
mickc1965
Well-Known Member
Thursday 24 March 2022
Took a short afternoon nap as back on night shifts, according to Oura it changed the following
Oura Ring Sleep & HRV Info
• Readiness Score • 68 to 73 (Pay Attention to Good)
• Sleep Score • 91 to 93
• Bedtime • 21:30
• Wake up time • 08:02
• Nap • 12:21
• Nap Wake up time • 14:43
• Time in bed • 9:30 to 11:52
• Actual Sleep • 8:25 to 10:38
• Awake time • 1:05 to 1:14
• Sleep efficiency • 88%
• REM • 3:28 (33% of sleep time)
• Light • 4:35 (43% to 41% of sleep time)
• Deep • 2:34 (22% to 24% of sleep time)
HRV4Training app (data is from the Oura ring)
• HRV score • 6.6
• HRV Baseline • 6.8
• HRV Range (low)• 6.7
• HRV Range (high)• 7.0
Took a short afternoon nap as back on night shifts, according to Oura it changed the following
Oura Ring Sleep & HRV Info
• Readiness Score • 68 to 73 (Pay Attention to Good)
• Sleep Score • 91 to 93
• Bedtime • 21:30
• Wake up time • 08:02
• Nap • 12:21
• Nap Wake up time • 14:43
• Time in bed • 9:30 to 11:52
• Actual Sleep • 8:25 to 10:38
• Awake time • 1:05 to 1:14
• Sleep efficiency • 88%
• REM • 3:28 (33% of sleep time)
• Light • 4:35 (43% to 41% of sleep time)
• Deep • 2:34 (22% to 24% of sleep time)
HRV4Training app (data is from the Oura ring)
• HRV score • 6.6
• HRV Baseline • 6.8
• HRV Range (low)• 6.7
• HRV Range (high)• 7.0
mickc1965
Well-Known Member
Friday 25 March 2022 (following a night shift)
Potential quality of sleep influencing factors
Negative effects
• Night shift (7pm - 7am)
Positive effects
• Workout
• 26 hour fast
• 6 hour eating window
• Ate 7+ hours before bedtime
• High protein / lowish carb
• No Alcohol
• Low Caffeine approx 30mg (3x decaf coffee)
• 1000mg Magnesium Glycinate
• Starpowa Snooze Gummy
Potential quality of sleep influencing factors
Negative effects
• Night shift (7pm - 7am)
Positive effects
• Workout
• 26 hour fast
• 6 hour eating window
• Ate 7+ hours before bedtime
• High protein / lowish carb
• No Alcohol
• Low Caffeine approx 30mg (3x decaf coffee)
• 1000mg Magnesium Glycinate
• Starpowa Snooze Gummy
mickc1965
Well-Known Member
Friday 25 March 2022 (following a night shift)
Oura Ring Sleep & HRV Info
• Readiness Score • 59 (Pay Attention)
Oura app advised it’s time to pause and take action as sleep score is trending down. It has a big effect on readiness to perform
• Sleep Score • 54 (Pay Attention)
• Bedtime • 06:34
• Wake up time • 10:12
• Time in bed • 3:38
• Actual Sleep • 3:20
• Awake time • 0:18
• Sleep efficiency • 92%
• REM • 0:44 (22% of sleep time)
• Light • 1:23 (42% of sleep time)
• Deep • 1:12 (36% of sleep time)
• Average HRV • 20ms (max 37ms)
• Average RHR • 58bpm (min 55bpm)
• Body Temperature deviation • -0.1°C
• Respiratory Rate • 13.5 per minute
HRV4Training app (data is from the Oura ring)
• HRV score • 6.8
• HRV Baseline • 6.8
• HRV Range (low)• 6.7
• HRV Range (high)• 7.0
HRV4Training app advised HRV is within normal range and to proceed as planned
Body weight taken @ 12:45pm (12.75 hours since last eaten)
• Body Weight • 183.8lbs [emoji3596]
• 7 day rolling average • 184.06lbs [emoji3596]
NO TRAINING TODAY AS ON NIGHT SHIFT AND FEEL VERY TIRED AFTER LITTLE SLEEP
Oura Ring Sleep & HRV Info
• Readiness Score • 59 (Pay Attention)
Oura app advised it’s time to pause and take action as sleep score is trending down. It has a big effect on readiness to perform
• Sleep Score • 54 (Pay Attention)
• Bedtime • 06:34
• Wake up time • 10:12
• Time in bed • 3:38
• Actual Sleep • 3:20
• Awake time • 0:18
• Sleep efficiency • 92%
• REM • 0:44 (22% of sleep time)
• Light • 1:23 (42% of sleep time)
• Deep • 1:12 (36% of sleep time)
• Average HRV • 20ms (max 37ms)
• Average RHR • 58bpm (min 55bpm)
• Body Temperature deviation • -0.1°C
• Respiratory Rate • 13.5 per minute
HRV4Training app (data is from the Oura ring)
• HRV score • 6.8
• HRV Baseline • 6.8
• HRV Range (low)• 6.7
• HRV Range (high)• 7.0
HRV4Training app advised HRV is within normal range and to proceed as planned
Body weight taken @ 12:45pm (12.75 hours since last eaten)
• Body Weight • 183.8lbs [emoji3596]
• 7 day rolling average • 184.06lbs [emoji3596]
NO TRAINING TODAY AS ON NIGHT SHIFT AND FEEL VERY TIRED AFTER LITTLE SLEEP
mickc1965
Well-Known Member
Saturday 26 March 2022 @ 7:15am after night shift
Training style will be 3 sets of 8 - 10 reps / 13 - 15 / 18 - 20 (figure for each exercise in the brackets) with all reps with at least 3 seconds on the eccentric with 60 seconds rest between sets. Protocol will be start with 3x8 / 3x13 / 3x18 then next workout 3x9 etc, rinse and repeat. Once 3x top target is achieved then load will be increased
Legs
• 45° Plate Loaded Low & Narrow Feet Leg Press (3x 8-10) - 145kgs x 10, 10, 10
• Plate Loaded High and Wide Vertical Leg Press (3x 8-10) - 105kgs x 10, 10, 10
• Standing Leg Curls (3x 13-15) - 11.25kgs x 15, 15, 15
• Plate Loaded Leg Extensions (3x 13-15) - 25kgs x 15, 15, 15
• Plate Loaded Donkey Calf Raise (3x 18-20) - 35kgs x 20, 20, 20
• Plate Loaded Seated Calf Raise (3x 18-20) - 35kgs x 20, 20, 20
Training style will be 3 sets of 8 - 10 reps / 13 - 15 / 18 - 20 (figure for each exercise in the brackets) with all reps with at least 3 seconds on the eccentric with 60 seconds rest between sets. Protocol will be start with 3x8 / 3x13 / 3x18 then next workout 3x9 etc, rinse and repeat. Once 3x top target is achieved then load will be increased
Legs
• 45° Plate Loaded Low & Narrow Feet Leg Press (3x 8-10) - 145kgs x 10, 10, 10
• Plate Loaded High and Wide Vertical Leg Press (3x 8-10) - 105kgs x 10, 10, 10
• Standing Leg Curls (3x 13-15) - 11.25kgs x 15, 15, 15
• Plate Loaded Leg Extensions (3x 13-15) - 25kgs x 15, 15, 15
• Plate Loaded Donkey Calf Raise (3x 18-20) - 35kgs x 20, 20, 20
• Plate Loaded Seated Calf Raise (3x 18-20) - 35kgs x 20, 20, 20
mickc1965
Well-Known Member
Saturday 26 March 2022 (following a night shift)
Potential quality of sleep influencing factors
Negative effects
• Night shift (7pm - 7am)
Positive effects
• Workout (maybe a negative as just before bed)
• 20 hour fast
• 5 hour eating window
• Ate 7+ hours before bedtime
• High protein / lowish carb
• No Alcohol
• Low Caffeine (~20mg)
• 1000mg Magnesium Glycinate
• Starpowa Snooze Gummy
Potential quality of sleep influencing factors
Negative effects
• Night shift (7pm - 7am)
Positive effects
• Workout (maybe a negative as just before bed)
• 20 hour fast
• 5 hour eating window
• Ate 7+ hours before bedtime
• High protein / lowish carb
• No Alcohol
• Low Caffeine (~20mg)
• 1000mg Magnesium Glycinate
• Starpowa Snooze Gummy
mickc1965
Well-Known Member
Saturday 26 March 2022 (following a night shift)
Oura Ring Sleep & HRV Info
• Readiness Score • 48 (Pay Attention)
Oura app advised that it looks like something kept my heart rate up last night, to give my body a rest it needs I should take it easy today
• Sleep Score • 59 (Pay Attention)
• Bedtime • 08:49
• Wake up time • 13:08
• Time in bed • 4:19
• Actual Sleep • 4:02
• Awake time • 0:17
• Sleep efficiency • 94%
• REM • 0:57 (24% of sleep time)
• Light • 1:47 (44% of sleep time)
• Deep • 1:18 (32% of sleep time)
• Average HRV • 20ms (max 34ms)
• Average RHR • 64bpm (min 58bpm)
• Body Temperature deviation • +0.2°C
• Respiratory Rate • 12.5 per minute
HRV4Training app (data is from the Oura ring)
• HRV score • 6.8
• HRV Baseline • 6.7
• HRV Range (low)• 6.7
• HRV Range (high)• 7.0
HRV4Training app advised HRV is within normal range and to proceed as planned
Body weight taken @ 1:45pm (~14 hours since last eaten)
• Body Weight • 183.6lbs [emoji3596]
• 7 day rolling average • 183.91lbs [emoji3596]
Oura Ring Sleep & HRV Info
• Readiness Score • 48 (Pay Attention)
Oura app advised that it looks like something kept my heart rate up last night, to give my body a rest it needs I should take it easy today
• Sleep Score • 59 (Pay Attention)
• Bedtime • 08:49
• Wake up time • 13:08
• Time in bed • 4:19
• Actual Sleep • 4:02
• Awake time • 0:17
• Sleep efficiency • 94%
• REM • 0:57 (24% of sleep time)
• Light • 1:47 (44% of sleep time)
• Deep • 1:18 (32% of sleep time)
• Average HRV • 20ms (max 34ms)
• Average RHR • 64bpm (min 58bpm)
• Body Temperature deviation • +0.2°C
• Respiratory Rate • 12.5 per minute
HRV4Training app (data is from the Oura ring)
• HRV score • 6.8
• HRV Baseline • 6.7
• HRV Range (low)• 6.7
• HRV Range (high)• 7.0
HRV4Training app advised HRV is within normal range and to proceed as planned
Body weight taken @ 1:45pm (~14 hours since last eaten)
• Body Weight • 183.6lbs [emoji3596]
• 7 day rolling average • 183.91lbs [emoji3596]
mickc1965
Well-Known Member
Sunday 27 March 2022 @ 7:00am directly after work
Training style will be 3 sets of 8 - 10 reps with all reps with at least 3 seconds on the eccentric with 60 seconds rest between sets. Protocol will be start with 3x8 then next workout 3x9 etc, rinse and repeat. Once 3x top target is achieved then load will be increased
Warm up (Shoulder health)
• Lu Raises - 3kgs x 15
• Front Raises - 3kgs x 15
• Rear Raises - 3kgs x 15
Chest, Shoulders, Triceps & Abs
• Plate Loaded Chest Press (3x 8-10) - 80kgs x 8, 8, 8
• BB Incline Press (3x 8-10) - 45kgs x 8, 8, 8
• Viking Press (3x 8-10) - 37.5kgs x 8, 8, 8
• DB Single Arm OH Tricep Extension (3x 8-10) - 12.5kgs x 8, 8, 8
• DB OH Tricep Extension (3x 8-10) - 25kgs x 8, 8, 8
Ab Crunch Machine to the left (3x 8-10) - 16.25kgs x 8, 8, 8
Ab Crunch Machine to the right (3x 8-10) - 16.25kgs x 8, 8, 8
Ab Crunch Machine (3x 8-10) - 16.25kgs x 8, 8, 8
Training style will be 3 sets of 8 - 10 reps with all reps with at least 3 seconds on the eccentric with 60 seconds rest between sets. Protocol will be start with 3x8 then next workout 3x9 etc, rinse and repeat. Once 3x top target is achieved then load will be increased
Warm up (Shoulder health)
• Lu Raises - 3kgs x 15
• Front Raises - 3kgs x 15
• Rear Raises - 3kgs x 15
Chest, Shoulders, Triceps & Abs
• Plate Loaded Chest Press (3x 8-10) - 80kgs x 8, 8, 8
• BB Incline Press (3x 8-10) - 45kgs x 8, 8, 8
• Viking Press (3x 8-10) - 37.5kgs x 8, 8, 8
• DB Single Arm OH Tricep Extension (3x 8-10) - 12.5kgs x 8, 8, 8
• DB OH Tricep Extension (3x 8-10) - 25kgs x 8, 8, 8
Ab Crunch Machine to the left (3x 8-10) - 16.25kgs x 8, 8, 8
Ab Crunch Machine to the right (3x 8-10) - 16.25kgs x 8, 8, 8
Ab Crunch Machine (3x 8-10) - 16.25kgs x 8, 8, 8
mickc1965
Well-Known Member
Sunday 27 March 2022 (following a night shift)
Potential quality of sleep influencing factors
Negative effects
• Night shift (7pm - 7am)
Positive effects
• Workout
• 18 hour fast
• 5 hour eating window
• Ate 9 hours before bedtime
• High protein / lowish carb
• No Alcohol
• Low Caffeine (~10mg)
• 1000mg Magnesium Glycinate
• Starpowa Snooze Gummy
Potential quality of sleep influencing factors
Negative effects
• Night shift (7pm - 7am)
Positive effects
• Workout
• 18 hour fast
• 5 hour eating window
• Ate 9 hours before bedtime
• High protein / lowish carb
• No Alcohol
• Low Caffeine (~10mg)
• 1000mg Magnesium Glycinate
• Starpowa Snooze Gummy
mickc1965
Well-Known Member
Sunday 27 March 2022 (following a night shift)
Oura Ring Sleep & HRV Info
• Readiness Score • 50 (Pay Attention)
Oura app advised that it looks like I haven’t been sleeping enough for my needs recently and is something keeping me up? Don’t worry as even a few nights if extra sleep can help me get back on track
• Sleep Score • 70 (Good)
• Bedtime • 08:50
• Wake up time • 14:20
• Time in bed • 5:26
• Actual Sleep • 5:04
• Awake time • 0:22
• Sleep efficiency • 93%
• REM • 1:41 (33% of sleep time)
• Light • 1:49 (0:36% of sleep time)
• Deep • 1:33 (31% of sleep time)
• Average HRV • 15ms (max 26ms)
• Average RHR • 60bpm (min 56bpm)
• Body Temperature deviation • +0.3°C
• Respiratory Rate • 12.8 per minute
HRV4Training app (data is from the Oura ring)
• HRV score • 6.5
• HRV Baseline • 6.7
• HRV Range (low)• 6.7
• HRV Range (high)• 7.0
HRV4Training app advised HRV is below my normal range and I should limit intensity today
Body weight taken @ 2:30pm (14.5 hours since last eaten)
• Body Weight • 182.8lbs [emoji3596]
• 7 day rolling average • 183.69lbs [emoji3596]
Intention now is to increase calories to maintenance intake once the 7 day average reaches 182lbs
Oura Ring Sleep & HRV Info
• Readiness Score • 50 (Pay Attention)
Oura app advised that it looks like I haven’t been sleeping enough for my needs recently and is something keeping me up? Don’t worry as even a few nights if extra sleep can help me get back on track
• Sleep Score • 70 (Good)
• Bedtime • 08:50
• Wake up time • 14:20
• Time in bed • 5:26
• Actual Sleep • 5:04
• Awake time • 0:22
• Sleep efficiency • 93%
• REM • 1:41 (33% of sleep time)
• Light • 1:49 (0:36% of sleep time)
• Deep • 1:33 (31% of sleep time)
• Average HRV • 15ms (max 26ms)
• Average RHR • 60bpm (min 56bpm)
• Body Temperature deviation • +0.3°C
• Respiratory Rate • 12.8 per minute
HRV4Training app (data is from the Oura ring)
• HRV score • 6.5
• HRV Baseline • 6.7
• HRV Range (low)• 6.7
• HRV Range (high)• 7.0
HRV4Training app advised HRV is below my normal range and I should limit intensity today
Body weight taken @ 2:30pm (14.5 hours since last eaten)
• Body Weight • 182.8lbs [emoji3596]
• 7 day rolling average • 183.69lbs [emoji3596]
Intention now is to increase calories to maintenance intake once the 7 day average reaches 182lbs
mickc1965
Well-Known Member
Monday 28 March 2022 (following a night shift)
Potential quality of sleep influencing factors
Negative effects
• Night shift (7pm - 7am)
• No Exercise / Workout
Positive effects
• 19 hour fast
• 5 hour eating window
• Ate 7.5 hours before bedtime
• High protein / lowish carb
• No Alcohol
• No Caffeine
• 1000mg Magnesium Glycinate
• Starpowa Snooze Gummy
Potential quality of sleep influencing factors
Negative effects
• Night shift (7pm - 7am)
• No Exercise / Workout
Positive effects
• 19 hour fast
• 5 hour eating window
• Ate 7.5 hours before bedtime
• High protein / lowish carb
• No Alcohol
• No Caffeine
• 1000mg Magnesium Glycinate
• Starpowa Snooze Gummy
mickc1965
Well-Known Member
Monday 28 March 2022 (following a night shift)
Oura Ring Sleep & HRV Info
• Readiness Score • 51 (Pay Attention)
Oura app advised that it seems I didn’t sleep that well last night, to maintain my energy levels during the day it suggests making time for mindful moments
• Sleep Score • 69 (Pay Attention)
• Bedtime • 07:33
• Wake up time • 13:08
• Time in bed • 5:35
• Actual Sleep • 5:20
• Awake time • 0:15
• Sleep efficiency • 96%
• REM • 1:25 (27% of sleep time)
• Light • 2:04 (39% of sleep time)
• Deep • 1:50 (34% of sleep time)
• Average HRV • 20ms (max 40ms)
• Average RHR • 58bpm (min 51bpm)
• Body Temperature deviation • +0.3°C
• Respiratory Rate • 14.1 per minute
HRV4Training app (data is from the Oura ring)
• HRV score • 6.8
• HRV Baseline • 6.7
• HRV Range (low)• 6.7
• HRV Range (high)• 7.9
HRV4Training app advised HRV is within normal range and to proceed as planned
Body weight taken @ 1:45pm (~14 hours since last eaten)
• Body Weight • 183.0lbs [emoji3595]
• 7 day rolling average • 183.63lbs [emoji3596]
Oura Ring Sleep & HRV Info
• Readiness Score • 51 (Pay Attention)
Oura app advised that it seems I didn’t sleep that well last night, to maintain my energy levels during the day it suggests making time for mindful moments
• Sleep Score • 69 (Pay Attention)
• Bedtime • 07:33
• Wake up time • 13:08
• Time in bed • 5:35
• Actual Sleep • 5:20
• Awake time • 0:15
• Sleep efficiency • 96%
• REM • 1:25 (27% of sleep time)
• Light • 2:04 (39% of sleep time)
• Deep • 1:50 (34% of sleep time)
• Average HRV • 20ms (max 40ms)
• Average RHR • 58bpm (min 51bpm)
• Body Temperature deviation • +0.3°C
• Respiratory Rate • 14.1 per minute
HRV4Training app (data is from the Oura ring)
• HRV score • 6.8
• HRV Baseline • 6.7
• HRV Range (low)• 6.7
• HRV Range (high)• 7.9
HRV4Training app advised HRV is within normal range and to proceed as planned
Body weight taken @ 1:45pm (~14 hours since last eaten)
• Body Weight • 183.0lbs [emoji3595]
• 7 day rolling average • 183.63lbs [emoji3596]