Last week was a BIG run and strength week. I started counting calories Sunday. I'm trying a couple different apps, My Fitness Pal and My Net Diary. My early favorite is the My Net Diary.
Monday, November 11
Recovery Numbers:
- Resting HR: 54
- Sleep score: 78
- Body battery: 92
Pre-Run (4 minutes):
- Ab set
- Clams
- Spine mobility
Morning Run with Hill Strides
Relative effort: 18. Distance 7.30 mi. Time 1:10:04. Avg Pace 9:36 /mi. Total Ascent 230 ft. Avg HR 135 bpm. It wasn't a bad day, I felt OK.
Cherokee Blvd Cruise
Relative effort: 9. Distance 13.92 mi. Time 1:00:25. Avg Speed 13.8 mph. Total Ascent 459 ft. Avg HR 103 bpm. I noticed my upper back / neck issues are back.
Tuesday, November 12
My weight is down 2.5 lbs since Sunday.
Recovery Numbers:
- Training readiness: 65
- Sleep score: 75
- Resting HR: 58
- HRV: 42
- Body battery: 53
- Performance condition: +3
Pre-Run (4 minutes):
- Slant board calf and hamstring stretch
- Slant board squats 15
- Donkey kicks
- Shoulder horizontal abduction and external rotation
Intervals
Relative effort: 52. 8 x 1k (4:41.0, 4:43.9, 4:45.8, 4:44.7, 4:46.0, 4:44.5, 4:42.5, 4:44.2). Avg Pace 7:37. Avg HR 153.
“Everything you want is on the other side of hard”
Recovery: Dynamic Stretches with Nikki Hiltz (11 minutes)
Afternoon nap: 20 minutes
Gym session (30 minutes)
- TM 10’
- Reverse TM
- SL Seated Leg Curl SL 40 4/4
- Seated Row 140 4/4
- Incline bench 115 4/4
- Shoulder Press 70 4/4
Wednesday, November 13
Recovery Numbers:
- HRV: 43
- Resting HR: 58
- Sleep score: 71
- Body battery: 52
I’m feeling good today. I think it might be from the calorie counting. The goal wasn’t to restrict calories, but it happens when you see what the caloric numbers are for some foods. My weight is down 3.3 lbs since beginning.
I have decided to use and purchase the annual subscription for the My Net Diary app.
Chiropractor
Let’s see if this helps. I would like to improve spine mobility and health. My lumbar spine seems to be stuck.
Sometime around lunch, I went from feeling good to having a migraine. It was a good one with some dizziness and came in two waves. It took Extra Strength Tylenol and one Nurtec to get over it.
Kristen and I went downtown this evening to The Kennedy. I didn't make the best food choice with the Sourdough Pepperoni Hot Honey pizza, but I only ate 3 slices.
Night stretch: (12 minutes)
Thursday, November 14
Recovery Numbers:
- HRV: 44
- Resting HR: 57
- Sleep score: 82
- Training readiness: 73
- Body battery: 81
I woke up feeling good and motivated to do a cycle / run double. I'm also proud of myself for making good food quantity choices last night. I was only up 0.2 lbs.
Zwift - Duchy Estate in Yorkshire
Relative effort: 7. Distance 10.82 mi. Total time 45:15. Avg speed 14.3 mph. Avg power 106 w. Avg HR 107 bpm. I had some left knee pain. I need to reevaluate my seat height.
Pre-Run (10 minutes):
- YWA Yoga for runners
- Ab set
Evening run
Performance condition: +3. Relative effort 13. I felt good today with an Avg HR of 137 at 9:22 /mi Avg pace. Garmin says I was in zone 4 for over 9 minutes. Garmin also says my VO2 has dropped to 50.
Dinner at I Heart Sushi with the Byrd's. I had a 4J's roll and about 8 oz of wine.
Friday, November 15
Recovery Numbers:
- HRV: 36
- Resting HR: 60
- Sleep score: 61
- Training readiness: 50
- Body battery: 52
Morning Run
Performance condition: +2. Relative effort 14. 6 x 100m hill repeats (25.6, 25.4, 25.0, 24.5, 24.9, 24.8). Avg HR 136 bpm. I didn't have any issues with this run.
Night Stretch: (10 minutes)
Saturday, November 16
Recovery Numbers:
- HRV: 43
- Resting HR: 54
- Sleep score: 81
- Training readiness: 69
- Body battery: 79
Pre-Run (8 minutes):
- Ankle eversion
- Lateral walk
- Monster walk
- Ab set
- Shoulder posterior combo
- Hip stretch
Long Run
Performance condition: +3. Relative effort 88. 4 x 2 miles (16:49, 16:50, 16:51, 16:44). Avg Pace 8:24. Avg HR 152. My niggles were all the posterior chain.
I had a little nap or two. Overall, my recovery went well.
Sunday, November 17
Recovery Numbers:
- HRV: 38
- Resting HR: 57
- Sleep score: 77
- Training readiness: 32
- Body battery: 58
