Week 1

Week of January 2

Runs/mileage: 3/26.1

Rides/mileage: 1/19.3

X-training time: 3:55

Training time: 8:58

Resting HR: 54

Average weight: 174.3

Sleep score: 81

Stress level: 25

Intentions for the Week

• reduce sugar intake
• get back in work mode
• no scrolling in the morning while in bed

Monday

Resting HR 54. Sleep score 85 Good. Body battery 91/24. Weight 174.8.

Fight Club Back #6: Low row wide grip 70 3x15. Pull ups Assist 70 25. Seated Row 80 2x15 90 1x12. Lat Pulldown 80 1x15 90 2x15.

Tuesday

Resting HR 58. Sleep score 81 Good. Body battery 81/26. Weight 175.8.

Kettlebell Break: Adduction windmill. Half kneeling rotation. Single arm snatch. Toe squats. Front rack squat. Bridge press.

Knee Rehab: Stretching with Stephanie. SLRDL. Lunges on balance pad. Lunges to step. Multi hip abduction and mini-squat. I need more balance work in my life and the mini-squat was an ass kicker.

Zwift - Volcano Flat in Watopia with Bernie

Relative effort 10. 19.25 mi. Time 1:00:04. Avg Speed 19.2 mph. Total Ascent 397 ft. Avg HR 112 bpm.

Niggles: None

Wednesday

Resting HR 53. Sleep score 82 Good. Body battery 85/33. Weight 173.8.

NTC Restorative Yin

Kettlebell Break: Half TGU. Incline press. Half kneeling Press with rotation. Half kneeling rotation. Kneeling halos. Crossbody Deadlift.

I attempted a ride but had to stop a few minutes in due to a bad feeling in my knee. It wasn't painful but felt like there was something in there. Could cycling be part of the problem or did I do something in therapy?

Thursday

Resting HR 52. Sleep score 84 Good. Body battery 95/28. Weight 174.8.

I dreamed about my dad last night. It's funny that in my dream I was young. We had a building that had a store /hangout on one level and a bike shop /gym on the other. This was a good dream.

On this morning's run I got separated from Justin and Lindsey. My knee doesn't do well with down hill running so I decided to cut through the Dirt Lab and run the more level road by the Life Development Center. Once back on the greenway I ran to meet them but decided I didn't want any more hills and turned around. That is when I heard a snort in the field. I stopped to investigate and didn't see anything at first, but after a minute or so a head popped up, then another. There were two deer in the field no more than 10 meters from me. We stood there staring at each other for a while. This is part of why I love running.

Morning Run with 10 Minute Pickup

Relative effort 30. 70 minutes easy. 7.34 mi. Avg Pace 9:32 /mi. Avg HR 137 bpm. 10 minute pickup. 1.21 mi. Avg Pace 8:16 /mi. Avg HR 151 bpm.

Niggles: None, but running down hills is problematic.

Kettlebell Break: Clean front rack squat. Cross body chop. Strict press. Pushup. Bench press.

Iced and wrapped knee

Friday

Resting HR 55. Sleep score 81 Good. Body battery 88/18. Weight 173.0.

NTC Gentle Yoga

Lunch Run

Relative effort 58. Harder than yesterday but I felt pretty good. 7.39 mi. Time 1:05:01. Avg Pace 8:48 /mi. Total Ascent 220 ft. Avg HR 149 bpm.

Niggles: None

Iced and wrapped knee

Saturday

Resting HR 54. Sleep score 72 Fair. Body battery 84/10. Weight 173.3.

CHKM Long Run

It's always better to run with friends.

Relative effort 42. 10.14 mi. Time 1:34:32. Avg Pace 9:19 /mi. Total Ascent 517 ft. Avg HR 143 bpm.

Niggles: None

I had my first anxiety attack of the New Year.

Sunday

Resting HR 56. Sleep score 80 Good. Body battery 75/16. Weight 174.4.

Kettlebell Break: Deadlift x2. Deadlift alternate stance x2. Single arm swings x2. Kneeling single arm press x2. Kneeling halos x2. Press x2. Half TGU x2. Bridge press x2.

Barrellhouse Yoga with Tiffany