Monday 28
Resting HR . Weight 171.0. Sleep NOT GOOD.
Pre-hab: foam roll, stretch, ankle PF and EV, and lateral walk with bandPre-run: drill and D-flex
Rita's Loop
Relative effort 58. 6.01 mi. Time 55:26. Avg Pace 9:14 min/mi. Elev Gain 173 ft. Avg HR 142 bpm.
Post-run: stretch and the Stick for calves
Gym session:
Matrix row 5 minutes
Circuit 1: lat pulldown, chest press, pec fly
Circuit 2: BOSU balance, Swiss ball plank and dead bug
Circuit 3: triceps press, dumbbell press and lateral fly
Stretch: hip flexor, hamstrings, calves
Hydro massage 10 minutes
Gym session:
Matrix row 5 minutes
Circuit 1: lat pulldown, chest press, pec fly
Circuit 2: BOSU balance, Swiss ball plank and dead bug
Circuit 3: triceps press, dumbbell press and lateral fly
Stretch: hip flexor, hamstrings, calves
Hydro massage 10 minutes
Balter Run
Ran with Kristen and Justin, sexy pace. Relative effort 7.
Tuesday 29
Resting HR 61. Weight 171.4. Sleep bad data, bad sleep.
Pre-hab: foam roll, stretch, ankle PF and EV, and lateral walk with band
Pre-hab: foam roll, stretch, ankle PF and EV, and lateral walk with band
Easy Run
Relative effort 19. 3.34 mi. Time 30:05. Avg Pace 9:00 min/mi. Elev Gain 63 ft. Avg HR 136 bpm.Physical therapy: stretch, eccentric calf, ankle EV, DF, and IN, BOSU balance, scraping and needling. My medial calf is very sore post needling.
Wednesday 30
Resting HR 59. Weight 170.2. Sleep 7h 30m. Deep 2h 53m. Light 4h 37m. Awake 1m.
Pre-hab: foam roll, stretch, ankle PF and EV, and lateral walk with bandPre-run: LMLS and drills
Steady State Z3
Relative effort 84. Only one twinge from the right calf. 5.32 mi. Time 45:02. Avg Pace 8:28 min/mi. Elev Gain 84 ft. Avg HR 156 bpm.
Post-run: stretch and the Stick for calves
Beer Run/Walk
Lauren's last Socialite event.
Thursday 31
Resting HR 65. Weight 170.8. Sleep 8h 3m. Deep 2h 25m. Light 5h 38m. Awake 11m. My lower back is still an issue, leaving me with limited mobility and some discomfort.
