Daily Exercise Log November 2026

Welcome to November 2026. The weather is solidly cooler, and dropping, as we approach Winter.

Links to prior 2026 months in June version.

The 6 day cycle: 1) Weights A, 2)walk, 3)row, 4)Weights B, 5)walk, 6)row. Then, do it again.

The 8 cycle cycle: repeat the 6 day cycle 8 times. Then, a deload - no weights. Then, do it again.

November 1, 2026

Day 1, 4x4

Day 1, 4x4, is the first 'weights A' day, after deload. I'm as rested as I'm gonna get, so give it a throw, and let's see ...

Good timing to do this on the daylight time switch. Nothing like being confused and bleary on a 4x4 day. I figured I'd do OK. Got on the rower, had a longish time to get loose, and knocked out the 4 sprints. Felt solid to start, and pushed thru. Got better - hr up, loading not easy but doable, faster pace numbers - on each cycle. Actually ran my pace speed into the 2:40s for most of 3rd and 4th cycle. For me, that's fast. Ran my power output up into the 60s. For me, that's big.

Compare last 3 4x4s, from grok. tl;dr - I'm improving.

**Here’s a comparison of your last three rowing sessions** (from the Amazfit Bip 3 Pro / Zepp data). These look like longer interval-style rowing workouts (~39–43 min total), consistent with a 4x4-style structure plus warm-up/cool-down.

### Summary Table

| Date       | Duration | Strokes | Avg SR | Calories | Avg HR | Max HR | High-intensity time (Anaerobic + VO₂) | PAI (overall) |

|------------|----------|---------|--------|----------|--------|--------|---------------------------------------|---------------|

| **Jul 16** | 42:43   | 912    | 24    | 328     | 102   | 140   | ~5 min (1 min VO₂ + 4 min Anaerobic) | 90           |

| **Sep 8**  | 38:39   | 677    | 24    | 322     | 108   | 136   | ~12 min (0 VO₂ + 12 min Anaerobic)   | 66           |

| **Nov 1**  | 41:32   | 791    | 23    | 346     | 108   | 143   | ~13 min (3 min VO₂ + 10 min Anaerobic)| 27           |

### Key Observations

**Effort / Intensity**

- **Nov 1 (most recent)** had the highest max heart rate (143) and the most time in the top zones overall (~13 min). You also burned the most calories (346).

- **Sep 8** spent the highest *percentage* of the workout in the Anaerobic zone (31% / 12 min) and had a solid average HR (108).

- **Jul 16** was the longest session with the most total strokes, but you spent the least time in the true high-intensity zones (only ~5 min). Most of the workout sat in the Intensive/Aerobic range.

**Stroke Rate & Volume**

- Stroke rate has been very consistent (23–24 spm average).

- Stroke count varied: Jul 16 was highest (912), then Nov 1 (791), then Sep 8 (677). This tracks roughly with duration.

**Heart Rate Zones (rough picture)**

- All three sessions show the classic interval pattern (HR rising and falling).

- The two more recent workouts (Sep & Nov) pushed harder into Anaerobic / VO₂ territory than the July session.

- Nov 1 is the only one with meaningful time in VO₂ max (3 min).

**Other Notes**

- Calories are quite close overall, with Nov 1 slightly ahead.

- PAI scores are lower on the more recent days, which is common if the rest of the week has been lighter (PAI is a rolling 7-day metric).

### Bottom Line

Your most recent session (Nov 1) looks like the strongest of the three in terms of peak intensity and time spent in the higher zones, while still maintaining a similar average stroke rate. Sep 8 was also a solid high-intensity effort. The July session was longer but easier on the higher heart-rate zones.

If you want, I can help you break these down further (e.g., estimated work intervals, pacing consistency, or how to structure the next 4x4). Just let me know what details matter most to you.