Monday 4
Resting HR 62. Weight 171.8. Sleep 8h 23m. Deep 55m. Light 7h 28m. Awake 6m. Lower back might be slightly better.
Gym session:
Bike: 20 minutes
Circuit 1: lat pulldown, back extension, shoulder press
Circuit 2: Plank, clams
Circuit 3: seated calf and calf machine
Stretch: calves
Hydro massage 10 minutes
I did a ridiculous amount of left hip flexor stretching at work.
Gym session:
Bike: 20 minutes
Circuit 1: lat pulldown, back extension, shoulder press
Circuit 2: Plank, clams
Circuit 3: seated calf and calf machine
Stretch: calves
Hydro massage 10 minutes
I did a ridiculous amount of left hip flexor stretching at work.
Easy Run
Relative effort 64. 5.07 mi. Time 45:32. Avg Pace 8:58 min/mi. Elev Gain 55 ft. Avg HR 148 bpm.Tuesday 5
Resting HR 62. Weight 172.2. Sleep 7h 54m. Deep 2h 33m. Light 5h 21m. Awake 8m. Lower back is improving. I’m still concerned about my calves. My goal is to strengthen the shit out of em.
Gym session:
Bike 10 minutes, Elliptical 10 minutes
Circuit 1: KB carry on toes, KB alternating chest press, BOSU balance
Circuit 2: Leg press, pec dec, hamstring curl
Hydro massage 10 minutes
Relative effort 40. 14.74 mi. Time 1:35:29. Avg Speed 9.3 mph. Elev Gain 745 ft. Avg HR 125 bpm.Gym session:
Bike 10 minutes, Elliptical 10 minutes
Circuit 1: KB carry on toes, KB alternating chest press, BOSU balance
Circuit 2: Leg press, pec dec, hamstring curl
Hydro massage 10 minutes
Single Track and Gravel
Wednesday 6
Resting HR 66. Weight 171.4. Sleep 7h 21m. Deep 2h 47m. Light 4h 34m. Awake 6m.
Pre-hab: mobility and strength for lower back and calves
Physical therapy: stretch, scraping, deep tissue, rolling, dry needling, and more stretching hamstrings and calves. The needling still makes my calf extremely sore.
Physical therapy: stretch, scraping, deep tissue, rolling, dry needling, and more stretching hamstrings and calves. The needling still makes my calf extremely sore.
Greenway Ride with Kristen
Easy peasy spin from Earth Fare to Calhoun's. Relative effort 10. 11.99 mi. Time 1:18:09. Avg Speed 9.2 mph. Elev Gain 233 ft. Avg HR 91 bpm.
WNR
Relative effort 89. 5.47 mi. Time 49:34. Avg Pace 9:03 min/mi. Elev Gain 256 ft. Avg HR 153 bpm. My calf was sore from the needling but I managed the run OK.
Thursday 7
Resting HR 70. Weight 171.6. Sleep 7h 51m. Deep 2h 30m. Light 5h 21m. Awake 7m. Lower back is still improving.
Home therapy: standing calf press and calf stretch
Gym session:
Bike: 10 minutes
Circuit 1: seated row, back extension, triceps press
Step ups
Circuit 2: PF Express
Circuit 3: Total body enhancement
Hydro massage 10 minutes
Home therapy: standing calf press and calf stretch
Gym session:
Bike: 10 minutes
Circuit 1: seated row, back extension, triceps press
Step ups
Circuit 2: PF Express
Circuit 3: Total body enhancement
Hydro massage 10 minutes
Friday 8
Resting HR 65. Weight 172.0. Sleep 8h 9m. Deep 2h 25m. Light 5h 44m. Awake 9m.
Home therapy: calf rocker stretch
Home therapy: calf rocker stretch
Rita's Loop (progression)
Relative effort 83. 6.08 mi. Time 53:41. Avg Pace 8:49 min/mi. Elev Gain 146 ft. Avg HR 149 bpm.Evening Ride
Relative effort 28. 12.03 mi. Time 45:22. Avg Speed 15.9 mph. Elev Gain 436 ft. Avg HR 133 bpm.Saturday 9
Resting HR 67. Sleep 7h 58m. Deep 2h 52m. Light 5h 6m. Awake 5m.
Pre-hab: mobility, stretch, side planks, and calf strengthening.
Pre-hab: mobility, stretch, side planks, and calf strengthening.
Pre-run: LMLS
Long Run Lap 1
Relative effort 55. 6.33 mi. Time 59:23. Avg Pace 9:23 min/mi. Elev Gain 179 ft. Avg HR 141 bpm.
Long Run Lap 2
Relative effort 23. 4.00 mi. Time 38:27. Avg Pace 9:36 min/mi. Elev Gain 137 ft. Avg HR 137 bpm.
Sunday 10
Resting HR 70. Weight 171.4. Sleep 6h 44m. Deep 2h 29m. Light 4h 15m. Awake 1m.
Recovery Run
Relative effort 83. 4.21 mi. Time 40:05. Avg Pace 9:31 min/mi. Elev Gain 71 ft. Avg HR 135 bpm.
