Week of January 8
Relative effort: 255Runs/mileage: 5/36.03 (43.72)Rides/mileage: 1/19.16 (107.76)X-training time: 2:53Training time: 9:35Resting HR: 54Average weight: 175.2Sleep score: 72Stress level: 28
More calf rehab, multiple gym sessions, less alcohol, and sugar. 13 weeks until Carmel.
Monday 8
TP 39 51 7. Resting HR 49. Sleep score 85. Body battery 100/18 (-47). Weight 176.4.
Pre-Run Core
Morning Run
Relative effort 15. It was great to be able to run, but there were calf issues.
Niggles: Left calf starting acting up around mile 4. It is frustrating but maybe I just keep moving through it since taking a week off changed nothing. 6.01 mi. Time 1:00:04. Avg Pace 10:00 /mi. Total Ascent 121 ft. Avg HR 134 bpm.
Gym Session - Barbell squat 65 85 95 3/5. Barbell calf 65 85 95 3/8. Incline bench 95 1/5 115 2/5. RDL dbell 30 3/8. Lateral raise 20 3/6. Seated calf 50 3/8. Lat Pulldown 120 3/8. Seated Leg Curl SL 35 3/5. Hip Adductor 70 3/10. Hip Abductor 75 3/8.
No alcohol
Tuesday 9
TP 44 52 2. Resting HR 50. Sleep score 88. Body battery 93/34 (+40). Weight 175.3.
NTC Restorative Yin
No alcohol
Wednesday 10
TP 39 51 6. Resting HR 52. Sleep score 94. Body battery 100/19 (-44). Weight 174.8.
Gym Session - Hip Adductor 75 3/7. Hip Abductor 75 3/10. Seated Leg Curl SL 35 2/6. Leg Extension TKE 15 2/10 10 ct hold on last rep. Barbell press 65 3/6. Dbell incline 45 3/6. Dbell row 45 3/8. RDL dbell 30 2/8. Triceps Press 100 3/10. Lat Pulldown 125 3/5.
Evening Run
Relative effort 61. 7.26 mi. Time 1:08:22. Avg Pace 9:25 /mi. Total Ascent 348 ft. Avg HR 150 bpm. My HR was high, but it was a great day!
Niggles: There were several issues, right foot, left hamstring, and left calf. All were minor.
No alcohol
Thursday 11
TP 46 52 0. Resting HR 56. Sleep score 55. Body battery 63/15 (-4). Weight 174.4.
My body feels a little beaten up this morning.
Zwift - Pacer Group Ride: Tempus Fugit in Watopia with Bernie
An easy hour while watching Season 1 Episode 1 for True Detective. Relative effort 12. 19.16 mi. Time 1:00:35. Avg Speed 19.0 mph. Total Ascent 148 ft. Avg HR 119 bpm.
Niggles: None
TLR Track Thursday
Relative effort 28. 8 x 200m (52.6, 54.0, 52.4, 52.0, 52.0, 52.0, 50.8, 51.0)
Niggles: Left knee, right knee, and right hamstring. It's ok though because I'm coming back.
Friday 12
TP 47 52 -1. Resting HR 56. Sleep score 56. Body battery 57/11 (-11). Weight 174.1.
Morning Run
I think yesterday's track workout busted some rust and I'm feeling much better. Relative effort 27. 7.01 mi. Time 1:05:23. Avg Pace 9:20 /mi. Total Ascent 191 ft. Avg HR 143 bpm.
Niggles: None, I feel like I'm back!
Core are Stretch - Plank, Hip thrust, L-abs, Banded hip ER and side step, Side plank, Kneeling good mornings. Calf, hip flexor, and piriformis stretch.
3 bourbon
Saturday 13
Resting HR 56. Sleep score 50. Body battery 60/15 (+19). Weight 175.8.
CHKM Group Long Run
Relative effort 95. 4 miles at BQ pace. 2 miles at MP. 1 mile easy. 2 miles at MP
Niggles: I don't think there were any.
1 bourbon
Sunday 14
TP 60 55 -13. Resting HR 57. Sleep score 78. Body battery 75/28 (0). Weight 175.7.
Elst Yoga - My body was struggling but I managed.
1 beer. 2 bourbon.
