Last week was another BIG week, over 40 miles running, 2 rides (1:45), and 1 gym session. I must keep my attention focused on the posterior chain, that seems to be a weakness, especially during workouts.
Monday, November 18
Recovery numbers:
- HRV: 48
- Resting HR: 54
- Sleep score: 86
- Training readiness: 68
- Body battery: 100
I woke up early and I don’t think I went back to sleep. I don’t feel too bad but I’m sure I’ll need a nap later.
Pre-run (5 minutes):
- Tippy bird
- Supine plank
- Calf raise
- Bridge
- Clams
Morning Run
Performance condition: +3. Relative effort: 15. Distance: 6.44 mi. Time: 1:00:04. Avg pace: 9:20. Avg HR: 135 bpm. This went better than I expected.
There were no naps for me and I didn't make time for ancillary activities.
Tuesday, November 19
Recovery numbers:
- HRV: 47
- Resting HR: 53
- Sleep score: 84
- Training readiness: 80
- Body battery: 86
I woke up a couple of times but ended up getting some good rest.
Zwift - Electric Loop in Makuri Islands
Relative effort: 8. Distance: 15.50 mi. Time: 1:00:14. Avg Speed: 15.4 mph. Total Ascent: 384 ft. Avg Power: 91 w. Avg HR: 99 bpm.
Recover Post-Ride Stretch (14 minutes)
30 Minute Base Run
Relative effort: 7. Distance: 3.08 mi. Time: 30:03. Avg Pace: 9:46. Avg HR: 132 bpm.
Wednesday, November 20
Recovery numbers:
- HRV: 40
- Resting HR: 57
- Sleep score: 63
- Training readiness: 58
- Body battery: 86
Pre-Run (4 minutes):
- Calf
- Lunge
- Split squat
- Shoulder combo
Morning Workout
Performance condition: 0. Relative effort: 47. 3 miles GMP: Time: 25:33, Avg Pace: 8:31, Avg HR: 150. 2 miles a little faster: Time: 16:37, Avg Pace: 8:18, Avg HR: 155. I got faster every mile. Workouts like this give you confidence.
Thursday, November 21
Recovery numbers:
- HRV: 36
- Resting HR: 58
- Sleep score: 58
- Training readiness: 30
- Body battery: 44
My recovery numbers are poor. I did have a bourbon and 2 beers and went out to dinner at The Buffalo Grill.
Morning Run
Performance condition: 0. Relative effort: 16. Distance: 7.01 mi. Time: 1:06:46. Avg Pace: 9:32. Total Ascent: 167 ft. Avg HR: 135 bpm. My left calf was acting up during my pre-run routine.
Night stretch (12 minutes)
Friday, November 22
Recovery numbers:
- HRV: 53
- Resting HR: 53
- Sleep score: 82
- Training readiness: 56
- Body battery: 83
Pre-run (8 minutes):
- Ankle eversion
- Lateral and monster walk
- Farmer’s carry
- Shoulder combo
- Split squat
Morning Run
Performance condition: +3. Relative effort: 20. Distance: 8.01 mi. Time: 1:13:19. Avg Pace: 9:09. Total Ascent: 259 ft. Avg HR: 138 bpm. I've been having some left calf issues.
Night stretch (12 minutes)
Saturday, November 23
Recovery numbers:
- HRV: 52
- Resting HR: 53
- Sleep score: 69
- Training readiness: 61
- Body battery: 84
Pre-run (8 minutes):
- Ankle eversion with band
- Lateral and monster walk with band
- Body weight squats 2/10
- Standing calf 2/10
- Hip flexor with band
- Ab set
- Calf stretch
Long Run
Performance condition: +2. Relative effort: 33. Distance: 12.20 mi. Time: 1:55:26. Avg Pace: 9:28. Total Ascent: 404 ft. Avg HR: 136 bpm.
Post-run calf therapy (6 minutes):
- Calf stretch
- Percussion therapy
- Scrapping with Voltaren
We went to Maple Hall for Justin's birthday. We played a couple of rounds of bowling and had a few drinks. It wasn't a great day for recovery but I had fun, and I think everyone else did too.
Sunday, November 24
Recovery numbers:
- HRV: 40
- Resting HR: 53
- Sleep score: 65
- Training readiness: 51
- Body battery: 66
Calf rehab (8 minutes):
- Percussion therapy
- Foam roll
- Stretch
- Scrapping with Voltaren
