Weekly Recap 44 - October 28, 2024

Summary

Relative effort: 81

Runs/mileage: 2/11.60 (1,346.91)

Rides/mileage: 3/42.82 (1,372.45)

Elevation: 1,896

Endurance training time: 4:54

Ancillary Activities: 0:53

Average weight: 176.5

Resting HR: 56

Sleep score: 68

Last week didn't go as planned, and this week is intentionally lighter. I have to travel to Atlanta on Wednesday and return on Thursday, followed by a golf excursion at Woodlake over the weekend.

Monday, October 28

Resting HR 54. Sleep score 86. Body battery 84/24 (-10). Weight 177.3.

I started the day feeling prepared, with a sleep score of 86 and a Training Readiness score of 81.

Pre-Run Routine (7-minutes):

• Ankle eversion and lateral walks with bands
• Shoulder horizontal abduction and external rotation using a blue band
• Abs set
• Single leg RDL with kettlebell

Morning Run

Included 6 x 100m repeats. I felt stronger than usual.

Relative effort 11. 5.09 mi. Time 51:28. Avg Pace 10:07 /mi. Total Ascent 102 ft. Avg HR 129 bpm.

Zwift - Beach Island Loop in Watopia

60-minute ride. It felt good to have my bike set up on the trainer again and the home gym mostly in order. It was an easy, relaxing double session. Relative effort 9. 15.29 mi. Time 1:00:16. Avg Speed 15.2 mph. Total Ascent 305 ft. Avg HR 103 bpm.

Strength Session (12 minutes):

• Dumbbell shoulder combo
• Shoulder horizontal abduction with a band
• Kettlebell curl to press to tricep extension
• Pushups
• Kettlebell rows

Ended the evening with a glass of bourbon.

Tuesday, October 29

Resting HR 53. Sleep score 82. Body battery 82/20 (-8). Weight 174.8.

I stayed up to watch the Steelers game, so my run was postponed until later. Hoping that decision doesn't backfire.

Sleep was solid, with an HRV of 51. My lower back felt tight, and I didn’t feel particularly fresh, which is typical. Training Readiness was high at 77. Today’s ancillary focus: hip mobility and posterior chain strength.

Intervals

8 x 2-minute intervals with a new threshold pace.

Relative effort 42. 6.51 mi. Avg Pace 7:22. Avg HR 158.

Post-Run Cool Down (4 minutes):

Noticed my right-sided 'tippy bird' exercise was problematic, potentially linked to Ground Contact Time Balance. Still uncertain if it’s a strength or mobility issue.

I'm much too tired for a double.

Wednesday, October 30

Resting HR 61. Sleep score 52. Body battery 45/15 (-9).

Recovery was slower due to a shorter than recommended sleep and low HRV. I also had a food hangover from the previous day. We had tacos and margaritas at El Jinete

Pre-Travel Routine (10-minutes):

• Hip strength
• Mobility exercises

Headed to Atlanta, with lunch at Maggiano's (lasagna). Later, we visited a brewery called Halfway Crooks, probably drank more than I should have, and didn’t eat enough.

Thursday, October 31 (Halloween)

Resting HR 58. Sleep score 60. Body battery 50/15 (21).

Slept from around 11:00 p.m. to 5:00 a.m., then dozed off for a couple more hours. I had oatmeal at the hotel bistro for breakfast.

Hotel Workout (20 minutes):

• Kettlebell (12 lbs) single-leg RDL, 3 sets of 7 reps
• Dumbbell (25 lbs) staggered stance squats, 3 sets of 10 reps
• Exercise ball hamstring curls, 3 sets of 8 reps
• Dumbbell (40 lbs) chest press and rows
• Kettlebell (20 lbs and 25 lbs) clean to curl to press to tricep extension

Travel Home: Lunch at Chick-Fil-A—a rare fast food treat. Indulged in a Spicy Chicken Deluxe and a strawberry shake, unexpectedly ending up with two shakes, both of which I enjoyed.

City and the Sgurr in Scotland

Relative effort 9. 11.56 mi. Time 1:00:14. Avg Speed 11.5 mph. Total Ascent 1,010 ft. Avg HR 107 bpm.

Friday, November 1

Resting HR 56. Sleep score 83. Body battery 88/28 (-8). Weight 177.5.

The anticipated golf weekend finally arrived. Despite work keeping me occupied until 3:00 p.m., we reached the condo by 5:30 p.m. I tried to fit in, but it wasn't really my scene. The condo and dinner were nice, but I wished I were at home. Felt a bit out of place.

Saturday, November 2

Resting HR 59. Sleep score 55. Body battery 49/12 (-16).

Sleep was decent but not great. The day improved as I spent less time with the group, and the golf round was enjoyable. Teamed up with Jud and David, we managed to shoot 2 under, with 5 birdies and 3 bogeys. My short game was strong, even if my drives weren’t.

Meals:

• Breakfast and lunch at the clubhouse
• Second lunch at Frostee Freeze

Enjoyed a well-needed nap before dinner back at the clubhouse.

Sunday, November 3

Resting HR 54. Sleep score 57. Body battery 59/19 (40).

Slept better, but my golf game didn’t follow suit. We ended the round at 5 over, scoring just 1 birdie and 6 bogeys. My right forearm started to feel sore.

Capped off the day with a short nap after returning home.