TEN 7 - 13 (57.8)

Weekly Plan

Rehab calf: cross friction massage and strengthening

MON: Recovery/rehab
TUE: Recovery/rehab
WED: Recovery/rehab
THU: Recovery/rehab
FRI: Ride
SAT: White Squirrel
SUN: Recovery

Monday 7

Recovery day for right calf strain. Resting HR 54. Weight 172.6. Sleep 8h 7m. Deep 2h 46m. Light 5h 21m. Awake 5m.

Gym session. Balance training. Core: Swiss ball dead bug and mountain climbers, & side plank. Kettlebell flow: deadlift, row, clean, press & swings. Seating calf press & machine.

Tuesday 8

Resting HR 58. Weight Mexican. Sleep 7h 35m. Deep 1h 23m. Light 6h 12m. Awake 5m. Day 2 calf strain.

Working on cross friction massage with the Hypervolt. 4 sessions of 5 minutes.

Gym session. 20 minutes of spinning, calf and step ups.

Massage therapy: I think I fell asleep again today. 

Goals (neurotic injury thinking): 

M 10 - 10 (20)

T 5 - 10 (15)

W 5 -10 (15)
R rest
F 5 - 10 (15)
S 15 (15)
S rest

Wednesday 9

Resting HR 57. Weight 174.4. Sleep 8h 5m. Deep 2h 29m. Light 5h 36m. Awake 9m. Day three post-race injury of my right calf. I continue to do cross friction massage with the Hypervolt. 2 sessions of 5 minutes. I feel like I'm improving.

Gym session. 20 minutes: bike, 20 minutes: Mobility, Plank, Strength: Pec dec, leg press, chest press, seated row, 10 minutes: Hydro massage.

Thursday 10

Resting HR 57. Weight 172.4. Sleep 7h 51m. Deep 1h 37m. Light 6h 14m. Awake 8m.

Rehab Run

2.02 mi. Time 24:03. Avg Pace 11:55 min/mi. Elev Gain 9 ft. Avg HR 120 bpm. First attempt at running since Cross Knox. 10 minutes run and 5 minutes for 1.5 miles, then 15 minutes run and 5 minute walk. 

Friday 11

Resting HR 61. Weight 171.6. Sleep 7h 41m. Deep 2h 23m. Light 5h 18m. Awake 5m.

Test Ride

11.57 mi. Time 41:43. Avg Speed 16.6 mph. Elev Gain 446 ft. Calories 734 C. For today's ride I had to answer tow questions. 1) Can I spin at a good pace? 2) Can I climb without calf pain? I think I answered yes to both questions and go hard at White Squirrel.  

Saturday 12

Resting HR 66. Sleep 6h 33m. Deep 2h 23m. Light 4h 10m. Awake --.

White Squirrel Classic

Relative effort . 41.16 mi. Time 2:15:34. Avg Speed 18.2 mph. Elev Gain 1,529 ft. Avg HR 151 bpm. Our first timed cycling event. When we heard the ride was timed, we started thinking we would push the pace. The second thought was too forego the rest stops and bring our own fuel. 

Sunday 13

Resting HR 60. Sleep 8h 37m. Deep 2h 10m. Light 6h 27m. Awake 3m. My legs are sore. Travel and recovery day.