Weekly Recap 45 - November 4, 2024

Summary

Relative effort: 206

Runs/mileage: 5/43.25 (1,382.24)

Rides/mileage: 1/13.57 (1,372.45)

Elevation: 2,264

Endurance training time: 7:50:47

Ancillary Activities: 2:19

Average weight: 175.8

Resting HR: 58

Sleep score: 70

Monday, November 4

My recovery numbers were excellent:

• Sleep Score: 89
• Resting HR: 51
• HRV: 58

Pre-Run Routine (10 minutes):

• Ab set
• Lateral walk and clams with band
• Shoulder horizontal abduction and external rotation with a blue band
• Kettlebell clean to curl to press to tricep extension (25 lbs)
• Step-ups

Base Run

Relative Effort: 21. Distance: 7.92 miles. Duration: 1:15. Avg Pace: 9:28/mi. Total Ascent: 171 ft. Avg HR: 137 bpm.

Zwift (60 minutes) - Countryside Tour in Makuri Islands

Easy spinning with a bit of elevation. Distance: 13.57 miles. Avg Speed: 13.5 mph. Total Ascent: 715 ft. Avg Power: 105 W.

Note: My HR monitor seems to have stopped working.

Night Stretch (12 minutes)

Included 3 sets of 8 push-ups.

No alcohol.

Tuesday, November 5

My weight dropped by 1.7 lbs. Surprisingly, my recovery numbers were much lower than yesterday:

• Sleep Score: 79
• Resting HR: 58
• HRV: 45

Struggled with getting up to run. Need to end the "I'll do it later" mindset.

Recovery Post-Ride Lower Body Stretch (12 minutes)

Wanted to add pull-ups, but lacked the strength.

Both knees were aching today.

Pre-Run Routine (5 minutes):

• Calf raises
• Step-ups
• Hip barn doors
• Lunges
• Donkey kicks

Workout

Relative Effort: 81. Intervals: 2 x 2 miles (16:07 each), 1 x 1 mile (7:35). This was challenging, but I set a new threshold. Stopped for water once per rep, and had no knee issues.

Wednesday, November 6

Lost another 1.7 lbs. Given yesterday’s choices, I expected subpar recovery, but it was worse than anticipated:

• HRV: 35
• Resting HR: 60
• Sleep Score: 50
• Training Readiness: 5

Gym Session (30 minutes)

• Kettlebell clean to curl to press to tricep extension: 20 x 10, 25 x 8, 30 x 6
• Seated Row: 120 lbs, 3 sets of 7
• Pec Fly: 80 lbs, 3 sets of 10
• Single-leg Seated Leg Curl: 25 lbs, 3 sets of 10
• Incline Bench: 95 lbs x 7, 105 lbs x 6, 115 lbs x 6
• Shoulder Press: 50 lbs, 3 sets of 8

I enjoy using the Kettlebell combo as a warmup. Hoping to get to the gym at least twice a week.

Night Stretch (12 minutes)

Focus: Improving hip internal rotation.

Thursday, November 7

Weight rebounded up 1.8 lbs, and recovery numbers are still suboptimal:

• HRV: 43
• Resting HR: 59
• Sleep Score: 80
• Training Readiness: 30

Morning Run Base

Relative Effort: 40. Distance: 6.01 miles. Time: 57:26. Avg Pace: 9:34/mi. Total Ascent: 279 ft. Avg HR: 147 bpm.

Ran the hilly sections and felt okay. Still warm and humid. Need to focus more on taking care of the little things.

Friday, November 8

Weight still rising, up another pound. My recovery numbers remain poor, making me question their accuracy:

• HRV: 35
• Resting HR: 60
• Sleep Score: 61
• Performance Condition: +4

Morning Run with Strides

Relative Effort: 24. Distance: 6.81 miles. Time: 1:04:32. Avg Pace: 9:29/mi. Total Ascent: 174 ft. Strides: 4 x 100m (sub-21 seconds for final three reps).

Recovery Stretch (Lower Body, 13 minutes)

Gym Session (30 minutes)

• Kettlebell clean to curl to press to tricep extension: 25 lbs, 3 sets of 8
• Lat Pulldown: 130 lbs, 3 sets of 4; 140 lbs, 1 set of 4
• Single-leg Seated Leg Curl: 35 lbs, 4 sets of 4
• Bench Press: 115 lbs x 4, 135 lbs x 4 (3 sets)
• Leg Press: 140 lbs x 4, 160 lbs x 4 (3 sets)
• Dumbbell Press: 35 lbs, 4 sets of 4

Discovered a treadmill designed for backward walking; will include it in my routine.

Saturday, November 9

Health Snapshot:

• HRV (RMSSD): 77 ms
• HRV (SDRR): 65 ms
• Pulse Ox: 95%
• Sleep Score: 60
• Body Battery: 46
• Performance Condition: +3

Pre-Run Routine (15 minutes)

Scruffy City Long Run

Relative Effort: 40. Distance: 14.01 miles. Time: 2:16:05. Avg Pace: 9:43/mi. Total Ascent: 820 ft. Avg HR: 137 bpm.

Explored most of Knoxville; enjoyed the route, though the campus area was quieter than expected.

Evening social - Met friends for pizza and beer. I overindulged with a whole pizza.

Sunday, November 10

Woke up briefly at 5:30 but went back to sleep until nearly 8:00. Weight at 177.7 lbs, likely due to last night’s meal. Planning to track calories for a while to get down to 170 lbs.

Reflecting on the week: high mileage with only five running days and two gym sessions—a rare achievement. Considered a ride or strength session today but chose to rest.