Week of January 1
Relative effort: 114Runs/mileage: 1/7.69 (7.69)Rides/mileage: 4/88.60 (88.60)X-training time: 1:53Training time: 8:29Resting HR: 55Average weight: 175.6Sleep score: 69Stress level: 31
This was a week of left calf issues. I hope I am good to go Monday.
Monday 1
Resting HR 54. Sleep score 51. Body battery 62/15 (+6). Weight 175.4.
Lunch Run
Relative effort 22. 7.69 mi. Time 1:11:16. Avg Pace 9:16 /mi. Total Ascent 258 ft. Avg HR 141 bpm.
Niggles: My left calf was acting up coming back on Belgrade. I did some stretching and was able to finish with no more issues.
We had an impromptu hang out with John and family. 2 bourbons
I did some calf rehab before bed.
Tuesday 2
TP 61 55 -13. Resting HR 54. Sleep score 77 but I don't think it was that good. I cancelled on the morning run at 4:00. Body battery 75/26 (+32). Weight 175.0.
My left calf is a problem, not running until it has improved.
Home Gym Session - Squats 10. Plank 2:00. Push ups 30. Pull ups 5. L-abs 20. KB press 10. Dumbbell lateral raise 20. Elevated hip bridge 20. SL calf 20. Seated calf 20.
Calf rehab before bed.
No alcohol
Wednesday 3
TP 52 54 -6. Resting HR 55. Sleep score 85. Body battery 92/13 (-41). Weight 174.2.
Calf rehab - a little improvement
The New Year continues to be a pain in my ass - today I got a migraine
Zwift - Group Ride: Stage 1 | Ride | Tour de Zwift 2024 (A) on Triple Loops in London
Relative effort 30. 25.84 mi. Time 1:41:18. Avg Speed 15.3 mph. Total Ascent 1,870 ft. Avg HR 134 bpm.
Niggles: No issues
2 bourbons
Thursday 4
Resting HR 58. Sleep score 40. Body battery 53/17 (+19). Weight 176.0.
Multiple calf rehab sessions. I have decided I'm not running until Monday. My calf is improving but there is still some soreness.
Zwift - Group Ride: Stage 1 | Ride | Tour de Zwift 2024 (B) on Greatest London Loop in London
Relative effort 21. 16.40 mi. Time 58:12. Avg Speed 16.9 mph. Total Ascent 1,188 ft. Avg HR 134 bpm.
Niggles: None
1 bourbon
Friday 5
TP 46 53 0. Resting HR 55. Sleep score 77. Body battery 79/23 (-9). Weight 176.1.
Multiple calf rehab sessions.
Gym Session - Sauna 6’. Hip Abductor 70 3/10. Hip Adductor 70 3/10. Lat Pulldown 120 3/7. Seated calf 50 3/8. Dbell incline 40 1/8 45 2/7. Dbell row 40 1/7 45 2/7. Lateral raise 20 3/5. RDL dbell 20 3/8. Seated Leg Curl SL 35 3/5. Leg Extension TKE 15 3/10 10 ct hold on last rep. Barbell squat 45 65 85 3/5 (I am both proud and embarrassed by my 85 pound squat). Barbell calf 45 65 85 3/8.
Zwift - Pacer Group Ride: Triple Flat Loops in Watopia with Bernie
Recovery Ride. Relative effort 11. 18.59 mi. Time 1:00:38. Avg Speed 18.4 mph. Total Ascent 472 ft. Avg HR 116 bpm.
Niggles: None
2 bourbons
Saturday 6
TP 45 53 2. Resting HR 55. Sleep score 75. Body battery 72/21 (-6). Weight 176.5. This is the heaviest I have been in sometime, running must be what keeps me thin. Also, I have been bingeing sweets ever since Thanksgiving. It is time to tighten up.
I'm sore from yesterday's gym session. Multiple calf rehab sessions.
Zwift - Figure 8 in Watopia
Relative effort 19. 27.78 mi. Time 1:45:15. Avg Speed 15.8 mph. Total Ascent 1,243 ft. Avg HR 116 bpm. I watched an episode of Reacher and maybe half of Saltburn. Saltburn is weird and I might not finish it.
Niggles: None
2 bourbon 2 rye
Sunday 7
TP 45 52 5. Resting HR 51. Sleep score 75. Body battery 81/21 (+60). Weight 175.9.
Multiple calf rehab sessions.
Elst Yoga with Kaylan good times!
No alcohol. I added suger to my oatmeal and had 1 Milky Way mini and a Swiss Miss hot chocolate with a chocolate bomb.
