November by the numbers

Welcome to this month’s edition of By The Numbers, where I break down the data from my watch and training log to reflect on the past month. I track simple metrics like average sleep, daily steps, and total workouts. After doing this monthly for two years, it’s become one of my most valuable tools for spotting trends, holding myself accountable, and fine-tuning habits.

If you don’t have a reflection habit like this, I highly recommend starting.

Let’s get into it.

STEPS

Total: 280,211
Daily Average: 9,340

This was my lowest monthly total of 2025, which makes sense—I didn’t run at all this month. After the 5K at the end of October, I planned to shut things down for a few weeks, which I typically do this time of year. Steps take a hit without runs, but the break was intentional and needed.

SLEEP

Average Sleep: 6 hours 56 minutes
Average Sleep Score: 80

December brought a noticeable improvement in sleep. I’ve been getting to bed earlier and logging consistent, restful nights. My HRV stayed within normal range, and even while traveling—sharing a room, staying up later than usual—I still slept well.

One thing I found interesting: this “good” month of sleep was only two points better than my “bad” month back in September.

WORKOUTS

Total Workouts: 12

Definitely my lowest count of the year, but that was by design. My training split for the month looked like this:

• Day 1: Deadlifts, dips, split squats, ring rows

• Day 2: AirBike conditioning with pull-ups or push-ups

• Day 3: Bench press and sled

It was fun to take a break from running and get back into lifting weights. These sessions were fast, simple, and usually around 20–30 minutes—though a few stretched closer to an hour. It felt good to switch gears.

Thanks for reading along. As always, I encourage you to try a monthly reflection practice of your own. It’s one of the simplest ways to keep your health, fitness, and daily habits pointed in the right direction.

— Justin Miner