Weekly Recap 52 - December 23, 2024

Another BIG ONE! I did 5 run for 45.85 miles, 2 hours (33.44 mi) of Zwift, and 2 gym sessions.

Monday, December 23

Recovery numbers:

• HRV: 49
• Resting HR: 54
• Sleep score: 75
• Training readiness: 58
• Body battery: 95

Core and Mobility (10 minutes):

• Dead hang 3/20s
• Bridge 3/15
• Farmer's carry 60 3/30s
• Resting squat 3/30s
• Thread the needle 3/5

Afternoon Run from the Long Run

Warm up - nothing today

Performance condition 0. Relative effort 20. 8.01 mi. Time 1:13:20. Avg Pace 9:10 /mi. Total Ascent 174 ft. Avg HR 136 bpm. It's always fun to have a run that's switches things up a bit.

Warm down - quad, hamstrings, calf, & hips

NTC Wind-Down Yoga Flow (16 minutes)

Tuesday, December 24

Recovery numbers:

• HRV: 47
• Resting HR: 54
• Sleep score: 80
• Training readiness: 58
• Body battery: 84

Core and Mobility (5 minutes)

1 round each of Dead hang 20s, Bridge 15, Farmer's carry 60 30s, Resting squat 30s (this was harder today than yesterday), Thread the needle 5.

Morning Workout

Warm up - leg swings, ankle mobility, calf raise, split squat, lateral lunge, lateral / monster walk, hops, & A-skips

Performance condition +3. Relative effort . 10 x 400m (Avg Pace 7:19). I may be having a right foot niggle.

Warm down - quad, hamstrings, calf, & hips

Top Golf for lunch is always fun and I was hitting bombs.

Wednesday, December 25 Merry Christmas

Recovery numbers:

• HRV: 53
• Resting HR: 53
• Sleep score: 84
• Training readiness: 67
• Body battery: 84

I was up at 3 or 4 a.m. and had to fight off an anxiety attack. This was a weird one because I woke up from dreaming about Michael Landon. We were walking and talking about how he was younger than me, and for some crazy reason I called him Joe.

It was great having Justin and Kristen spend the night and being together on Christmas morning. We are blessed.

Even though it was an awesome day I felt a little off, most likely from the anxiety issue.

Thursday, December 26

Recovery numbers:

• HRV: 49
• Resting HR: 54
• Sleep score: 80
• Training readiness: 76
• Body battery: 84

Morning Run

Warm up - leg swings, ankle mobility, calf raise, split squat, lateral / monster walk, hops, & A-skips

Performance condition -1. Relative effort 18. 8.00 mi. Time 1:16:00. Avg Pace 9:30 /mi. Total Ascent 279 ft. I'm still having some right foot issues. It is not painful but I feel it.

Warm down - quad, hamstrings, calf, & hips

Foot rehab - ball roll

Friday, December 27

Recovery numbers:

• HRV: 43
• Resting HR: 55
• Sleep score: 66
• Training readiness: 60
• Body battery: 46

Morning Run

Warm up - leg swings, ankle mobility, calf raise, split squat, lateral / monster walk, hops, & A-skips

Performance condition +1. Relative effort 17. 7.14 mi. Time 1:05:06. Avg Pace 9:07 /mi. Total Ascent 213 ft. Avg HR 135 bpm. I didn't have any right foot issues, but I did have a muscle issue around my right scapula.

Warm down - quad, hamstrings, & calf

Gym session (35 minutes):

• ARC Trainer 5 minutes
• Hammer Ab Crunch 30 2/10 (hurts my upper back)
• Life Fitness knee ups 4/10
• Kettlebell clean > curl > press > tricep extension 30 3/6
• Kettlebell DL 70 4/4
• Sled push and pulls 45 2 lengths (push was a little hard with the weight and I felt it in my right knee)
• Seated calf 40 4/10
• Hammer Hamstring Curl 25 4/4 (right hamstring)
• Cybex Row 145 4/4

Red light therapy (7 minutes)

Hydro massage (10 minutes)

Mobility for My Upper Back (5 minutes)

Night stretch (10 minutes)

Pat tested positive for COVID and goes to the clinic tomorrow.

Saturday, December 28

Recovery numbers:

• HRV: 40
• Resting HR: 57
• Sleep score: 65
• Training readiness: 54
• Body battery: 51

I really think Garmin's recovery data is shite.

Morning Long Run / Workout

Warm up - jog, leg swings, ankle mobility, calf raise, split squat, lateral / monster walk, hops, & A-skips

Performance Condition +3. Relative effort 88. 4 x 2 miles (16:33.7, 16:33.2, 16:29.1, 16:10.4).

Warm down - hang out at Calhoun's with Danny and John

NTC Wind-Down Yoga (16 minutes)

Sunday, December 29

Recovery numbers:

• HRV: 43
• Resting HR: 58
• Sleep score: 73
• Training readiness: 11
• Body battery: 58

NTC Runner's Restorative Sequence (16 minutes)

Movement, first thing in the morning is still challenging. I need more hip and spine mobility.

I took a Covid test and my results are negative.

Gym session (40 minutes)

• ARC Trainer 5 minutes
• Hammer Ab Crunch 30 4/10
• Life Fitness knee ups 4/10
• Barbell press 65 1/6 85 2/4 90 1/4
• Calf Extension SL 40 4/8
• Cybex Back Extension 70 1/8 90 3/8
• Cybex Leg Extension 30 4/10 10ct hold on last rep
• Life Fitness Row 42.5 1/5 50 1/5 57.5 2/4
• Life Fitness 15 1/8 25 1/10 30 1/10 35 1/6

Red light therapy (7 minutes)

Hydro massage (10 minutes)

NIght stretch (10 minutes)

Weekly Recap 51 - December 16, 2024

Last week was a down week, kind of a bummer/shit week. I did have 4 runs for 34.86 miles and 3 gym sessions, but I missed Monday's run, had a migraine on Wednesday and missed a ride, I had GI issues Friday that left me feeling weak for Saturday's run, and on Sunday I binged Before with Billy Crystal. Only 2 more weeks remaining in 2024.

Monday, December 16

Recovery numbers:

• HRV: 46
• Resting HR: 54
• Sleep score: 79
• Training readiness: 72
• Body battery: 78

Pre-run (6 minutes)

Core and mobility

Morning Run

Warm up - leg swings, ankle mobility, calf raise, split squat, lateral lunge, lateral / monster walk, hops, & A-skips.

Performance condition +3. Relative effort 16. 6.50 mi. Time 1:00:02. Avg Pace 9:14 /mi. Total Ascent 164 ft. Avg HR 137 bpm.

Warm down - leg swings & ankle mobility

I got another migraine but this one wasn't as bad as last week's. I did take a couple of Tylenol.

Night stretch (8 minutes)

Tuesday, December 17

Recovery numbers:

• HRV: 42
• Resting HR: 57
• Sleep score: 58
• Training readiness: 51
• Body battery: 55

Morning Workout

Warm up - jog, leg swings, ankle mobility, calf raise, split squat, lateral lunge, & lateral / monster walk.

Performance condition +1. Relative effort 60. 2 x 3 miles (Time 24:34.9 Pace 8:12 /mi. Avg HR 151. Time 24:23.3 Pace 8:08 /mi Avg HR 155). I am very pleased with this effort.

Warm down - leg swings, forward fold, calf & quad stretch.

Wednesday, December 18

Recovery numbers:

• HRV: 48
• Resting HR: 54
• Sleep score: 86
• Training readiness: 45
• Body battery: 83

If you buy into the Garmin recovery algorithm, I had a good recovery day, even with a couple of drinks last night.

Zwift - Beach Island Loop in Watopia

Relative effort 10. 16.77 mi. Time 1:00:12. Avg Speed 16.7 mph. Total Ascent 361 ft. Avg Power 115 W. Avg HR 111 bpm.

Thursday, December 19

Recovery numbers:

• HRV: 41
• Resting HR: 58
• Sleep score: 82
• Training readiness: 71
• Body battery: 71

I slept in Fits and Starts last night.

Pre-run (8 minutes)

Core and calf extension

Morning Run

Warm up - jog, leg swings, ankle mobility, Bulgarian squats, lateral lunge, & lateral / monster walks

Performance condition +3. Relative effort 22. 7.15 mi. Time 1:07:42. Avg Pace 9:28 /mi. Total Ascent 351 ft. Avg HR 137 bpm. I saw a beaver and 3 deer. One of the deer was a beautiful buck. I love these runs.

Warm down - leg swings, ankle mobility, calf stretch, forward fold, & quad stretch.

Gym session (32 minutes):

• ARC Trainer 5 minutes
• Hammer Ab Crunch 30 4/10
• Life Fitness knee ups 4/10
• Life Fitness Back Extension 85 4/10
• Cybex Row 110 1/8 150 3/4
• Cybex Chest Press 110 4/4
• Cybex Lateral Raise 35 4/8
• Life Fitness Seated Leg Press 100 4/10

Roadkill Christmas Run

This was a fun outing and an easy run. The gathering after was fun until I got called a cheat and my morality was questioned. I don't understand some people.

Friday, December 20

Recovery numbers:

• HRV: 37
• Resting HR: 59
• Sleep score: 65
• Training readiness: ??
• Body battery: 48

Afternoon Run

Warm up - jog, leg swings, ankle mobility, calf raise, split squat, & lateral / monster walk.

Performance condition +5. Relative effort 10. 4.87 mi. Time 45:02. Avg Pace 9:15 /mi. Total Ascent 125 ft. Avg HR 131 bpm.

Warm down - nothing today. My left calf niggled when I got home. No issues otherwise.

Saturday, December 21

Recovery numbers:

• HRV: 40
• Resting HR: 57
• Sleep score: 82
• Training readiness: 67
• Body battery: 68

Mobility (4 minutes)

Long Run

Warm up - jog, leg swings, ankle mobility, calf raise, lateral lunge, lateral / monster walk, lateral skip, hops, & A-skips.

Performance condition +3. Relative effort 50. 15.01 mi. Time 2:21:52. Avg Pace 9:27 /mi. Total Ascent 446 ft. It was a good day.

Warm down - I went to Calhoun's with John for a drink and a sausage and cheese plate.

NTC Wind-Down Yoga Flow (16 minutes)

Sunday, December 22

Recovery numbers:

• HRV: 42
• Resting HR: 59
• Sleep score: 74
• Training readiness: 31
• Body battery: 60

Gym session (34 minutes)

• ARC Trainer 5 minutes
• Hammer Ab Crunch 30 4/10
• Life Fitness knee ups 4/10
• Hammer Ground-based Jammer 60 1/4
• Step ups 4/4
• DL min ROM 135 1/4 95 3/4
• Barbell press 85 4/4
• Sled push and pulls 2 lengths

Hydro massage (10 minutes)

Zwift - Pacer Group Ride: The 6 Train in New York with Bernie

Relative effort 11. 16.67 mi. Time 1:00:27. Avg Speed 16.5 mph. Total Ascent 961 ft. Avg Power 116 W. Avg HR 114.

Weekly Recap 50 - December 9, 2024

Another big week, 42.47 miles on 5 runs with back-to-back 10 milers. I did 2 hours of Zwift (2 endurance workouts) and 3 gym sessions. I had my lowest recorded weight in the past 4 week.

Monday, December 9

Recovery numbers:

• HRV: 36
• Resting HR: 58
• Sleep score: 74
• Training readiness: 68
• Body battery: 47

Tina at the Tennessee Theater was wonderful but it kept me out too late. I woke up feeling rough and decided today needed to be a rest day.

Tuesday, December 10

Recovery numbers:

• HRV: 51
• Resting HR: 55
• Sleep score: 67
• Training readiness: 66
• Body battery: 80

Pre-run (7 minutes)

Band exercises - ankle eversion, clams, & bridge, Ab set, Tippy birds, Calf raise

Morning Workout

Warm up - jog, leg swings, ankle mobility, calf raise, split squat, hops, & A-skips.

Relative effort 50. 5 x 1 mile intervals (7:51.5, 7:50.3, 7:45.5, 7:47.7, 7:42.0. Not too bad).

Warm down - leg swings and lateral lunges

Gym session (32 minutes):

• ARC Trainer 5 minutes
• Kettlebell clean > curl > press > tricep extension 30 3/6
• Leg Extension TKE 25 4/8
• Pulldown 130 1/4 115 3/4
• Seated Leg Curl 25 2/8 30 2/8
• Chest Press 90 4/4 (this was hard)
• Calf Extension 100 3/10 SL 40 1/8
• Life Fitness Shoulder Press 40 1/6 45 3/6

Wednesday, December 11

Recovery numbers:

• HRV: 43
• Resting HR: 57
• Sleep score: 75
• Training readiness: 47 (as of 2:45 P.M.)
• Body battery: 60

I got an awful migraine this afternoon that shut me down for the entire evening. It started with the visual aura and then I was dizzy the rest of the day.

Thursday, December 12

Recovery numbers:

• HRV: 47
• Resting HR: 55
• Sleep score: 81
• Training readiness: 77
• Body battery: 82

Pre-run (3 minutes) mobility training

90-90, Cossack, Cat-cow, Kneeling lunge and shift, Down dog, Tabletop T-spine twist, Crab position quads and shoulders, Shoulder up and overs.

Morning Run

Warm up - jog, leg swings, ankle mobility, calf raise, split squat, banded lateral and monster walk, hops, & A-skips.

Performance condition -3. Relative effort 15. 6.31 mi. Time 1:00:03. Avg Pace 9:31 /mi. Total Ascent 164 ft. Avg HR 136 bpm. No warm down today.

Friday, December 13

Recovery numbers:

• HRV: 39
• Resting HR: 59
• Sleep score: 66
• Training readiness: 62
• Body battery: 49

Sometimes I think you can't do anything when training outside of the work and recovery from the work. Everything else is detrimental.

Morning Run

Warm up: jog, leg swings, split squat, banded lateral and monster walk, hops, & A-skips.

Performance condition +3. Relative effort 15. 6.54 mi. Time 1:00:03. Avg Pace 9:11 /mi. Total Ascent 177 ft. Avg HR 134 bpm. Warm down: leg swings, calf extension, lateral lunge, and banded lateral and monster walk.

Gym session (33 minutes):

• ARC Trainer 5 minutes
• Calf stretch
• Kettlebell clean > curl > press > tricep extension 30 3/6
• Barbell press 85 4/4
• Hammer Ground-based Jammer 50 3/4 60 1/4
• Seated calf 50 4/8
• Hammer Linear Hack Squat 90 2/7 (left knee issue on the 3rd set)
• Hammer Iso-lateral Row 90 4/4

After the gym I had some GI distress that left me feeling a little weak.

Saturday, December 14

Recovery numbers:

• HRV: 43
• Resting HR: 54
• Sleep score: 80
• Training readiness: 69
• Body battery: 70

Morning Long Run Workout

Warm up - jog, leg swings, split squat, lateral lunge, banded lateral and monster walk, hops, & A-skips.

Performance condition 0. Relative effort 57. 13.00 mi. Set 1 - 4 mi Avg Pace 8:34. Set 2 - 3 mi Avg Pace 8:31. Time 1:58:28. Total Ascent 400 ft. I didn't have it today and decided to walk away before anything bad happened.

No warm down.

Sunday, December 15

Recovery numbers:

• HRV: 45
• Resting HR: 52
• Sleep score: 80
• Training readiness: 54
• Body battery: 78

Gym session (39 minutes):

• ARC Trainer 5 minutes
• Kettlebell clean > curl > press > tricep extension 30 3/6
• Sled push 2 lengths
• Kettlebell DL 70 4/4
• Bench 115 1/4 135 2/4 145 1/4
• Hammer Hamstring Curl 25 4/5
• Hammer Iso-lateral shoulder press 45 4/4
• Dual Pulley Pulldown 70 1/3 60

Something I did today made my neck/upper back issue return. I think it might have been the bench press.

Weekly Recap 49 - December 2, 2024

Last week was the first holiday week of the season. I had 35.94 miles on 4 days of running and 28.72 miles of cycling with 2 rides. I raced KTC's Regal Turkey Trot and had a great 16-mile long run. I did 57 minutes of ancillary activities, but no gym sessions. I managed my left niggle but started having some right knee pain.

Monday, December 2

Recovery Numbers

• HRV: 41
• Resting HR: 57
• Sleep score: 77
• Training readiness: 54
• Body battery: 67

Pre-run (5 minutes)

Core and calf

Morning Run

Relative effort: 16. 6.54 mi. Time: 1:00:13. Avg Pace: 9:12 /mi. Total Ascent: 157 ft. Avg HR: 138 bpm. The cold wasn’t as bad as Saturday and overall I felt good. No niggles.

Night Stretch (8 minutes)

Tuesday, December 3

Recovery Numbers

• HRV: 49
• Resting HR: 55
• Sleep score: 78
• Training readiness: 65
• Body battery: 70

Pre-run (5 minutes)

Core and calf

Morning Workout

It felt quite a bit colder this morning. My pre-run consisted of: leg swings, split squats, calf, hops, and A-skips. Relative effort: 27. 3 x 2 miles (16:49, 16:47, 16:36). Avg Pace: 8:22 /mi. Avg HR: 143 bpm. Max HR: 153 bpm. I really enjoy these long repeats. Post-run: leg swings, calf, and split squats. My left foot slipped off the bench, and I whacked my shin. That was fun!

Gym Session (30 minutes)

• Kettlebell clean > curl > press > tricep extension 20 1/8, 25 1/6, 30 1/4
• Barbell press 65 1/5, 75 1/5, 85 2/4
• Leg Extension TKE 25 4/6-8
• Seated Leg Curl 25 4/6
• Pulldown 100 4/4
• Bench 115 1/4, 135 3/4

Night Stretch (10 minutes)

Wednesday, December 4

Recovery Numbers

• HRV: 41
• Resting HR: 58
• Sleep score: 75
• Training readiness: 57
• Body battery: 62

Movement Break (10 minutes)

Spine and hip stretch and mobility

Zwift - Introductory Intervals in Richmond

Relative effort: 10. 13.52 mi. Time: 1:00:21. Avg Speed: 13.4 mph. Total Ascent: 932 ft. Avg Power: 117 W. Avg HR: 113 bpm.

Night Stretch (10 minutes)

Thursday, December 5

Recovery Numbers

• HRV: 43
• Resting HR: 58
• Sleep score: 76
• Training readiness: 68
• Body battery: 70

Pre-run (5 minutes)

Calf, Ab set, Reverse lunge, Spine and hip mobility

Morning Run

Parking lot pre-run consisted of leg swings, split squats, calf, banded lateral and monster walk, hops, and A-skips. Performance condition: 0. Relative effort: 16. 6.41 mi. Time: 1:00:05. Avg Pace: 9:22 /mi. Total Ascent: 174 ft. Avg HR: 135 bpm. I was having a bit of leg fatigue out there today.

Gym Session (35 minutes)

• Kettlebell clean > curl > press > tricep extension 20 1/8, 25 1/6, 30 1/4
• Hammer Decline 90 1/8, 140 3/4
• Seated calf 50 4/7
• Hammer SL Curl 20 2/7, 2/4
• Hammer Iso-lateral Low Row 90 1/7, 140 3/4
• Hammer GB Squat 180 4/4
• Hammer GB Shrugs 180 2/4
• Cybex Overhead Press 50 2/4, 60 2/4
• ARC Trainer 5 minutes

Friday, December 6

Recovery Numbers

• HRV: 44
• Resting HR: 55
• Sleep score: 85
• Training readiness: 80
• Body battery: 70

Pre-run (8 minutes)

Recover Quick Loosen Up, Spine mobility, Crunches

Back to Back 10ers Run 1

Performance condition: +3. Relative effort: 24. 10.09 mi. Time: 1:30:36. Avg Pace: 8:59 /mi. Total Ascent: 315 ft. Avg HR: 136 bpm. I almost hate to put this out into the world, but this was another great run. That is 2 great long runs in less than a week.

Saturday, December 7

Recovery Numbers

• HRV: 42
• Resting HR: 55
• Sleep score: 84
• Training readiness: 69
• Body battery: 68

Recover Warm Up with Meb (7 minutes)

Back to Back 10ers Run 2

Performance condition: +4. Relative effort: 24. 10.01 mi. Time: 1:32:24. Avg Pace: 9:14 /mi. Total Ascent: 387 ft. Avg HR: 134 bpm. Another really good long run.

Sunday, December 8

Recovery Numbers

• HRV: 41
• Resting HR: 57
• Sleep score: 80
• Training readiness: 67
• Body battery: 68

Gym Session (32 minutes)

• Kettlebell clean > curl > press > tricep extension 25 1/8, 30 2/6
• Barbell press 75 2/4, 85 2/4
• Seated calf 50 4/7
• Hammer V-squat 90 2/7
• Hammer Linear Hack Squat 90 2/7
• Incline bench 115 4/4
• Hammer Iso-lateral Front Lat Pulldown 90 1/7, 110 1/5, 140 2/4
• Sled push 45 10yd/2

Zwift - INEOS Grenadiers Virtual Training Camp

The Cafe Ride in Watopia. Relative effort: 11. 16.59 mi. Time: 1:00:11. Avg Speed: 16.5 mph. Total Ascent: 361 ft. Avg Power: 112 W. Avg HR: 114 bpm.

Weekly Recap 48 - November 25, 2024

Last week I got in 49.98 run miles on 6 days of running and one 60-minute Zwift ride. I managed a left calf niggle with a couple rehab sessions, but I didn't make it to the gym. Kristen and I are considering switching gyms from the YMCA to Club 4.

Monday, November 25

Recovery Numbers:

• HRV: 60
• Resting HR: 52
• Sleep score: 87 (I've been up since a little after 3:00. This happened last Monday as well.)
• Training readiness: 80
• Body battery: 100

Pre-run (4 minutes):

• Calf
• Split squat
• Shoulder combo

Morning Run

Performance condition +4. Relative effort 16. 7.00 mi. Time 1:04:39. Avg Pace 9:14 /mi. Total Ascent 92 ft. Avg HR 135 bpm. I had bad batch between miles 1 and 2, but overall it was a great day.

Wake Me Up Strength Session (13 minutes):

• Kettlebell clean to curl to press to tricep extension (20 lbs) x 2
• Calf raise x 2
• Row with band x 2
• Bridge x 2
• Push ups x 2
• Ab set x 1

Calf Rehab (10 minutes):

• Percussion therapy
• Foam roll
• Stretch
• Scrapping with Voltaren

The calf rehab makes my calf sore. Is that a good thing?

Tuesday, November 26

Recovery Numbers:

• HRV: 55
• Resting HR: 54
• Sleep score: 86
• Training readiness: 83
• Body battery: 90

Pre-run (9 minutes):

• Calf 2/10
• KB halos
• Push ups 2/10
• Supine plank 40s
• Bridge 2/12
• KB around the world
• KB row 2/10

2 Hundos

I began with some leg swings, calf, hip rotation, hops, and A-skips. Performance condition +3. Relative effort 18. 8 x 200m (48.4, 48.9, 49.0, 48.3, 48.5, 47.4, 49.6, 48.2). Avg Pace 6:30 /mi. Avg HR 147. I think 200s should be a monthly staple to any training program. I finished up with some leg swings, hip rotation, and the Stick.

Wednesday, November 27

Recovery Numbers:

• HRV: No data recorded
• Resting HR: 54
• Sleep score: No data recorded
• Training readiness: High
• Body battery: 81

Morning Mobility (6 minutes)

Thursday, November 28

Recovery Numbers:

• HRV: 56
• Resting HR: 50
• Sleep score: 78
• Training readiness: 69
• Body battery: 92

I'm racing my 14th Thanksgiving Day event today. I've done 1 Hot to Trot 5k, 4 Hot to Trot 10k races, and 8 KTC Regal Turkey Trot 5k.

Regal Knoxville Turkey Trot 5K

Performance condition +1. Relative effort 38. I negative split a 22:42. AG 5. Gender 212. Overall 262. Avg HR 162 bpm. Max HR 176 bpm. I think I've got faster races still in these legs.

Friday, November 29

Recovery Numbers:

• HRV: 38
• Resting HR: 56
• Sleep score: 50
• Training readiness: 22
• Body battery: 50

Lower Body Stretch (11 minutes)

Zwift - Castle Crit in Makuri Islands

Relative effort 7. 4 x Village Sprint (277 w, 492 w, 449 w, 533 w). I wasn't in the correct gear for the third sprint, held the green jersey for a bit.

Travel to Virginia and dealt with mom issues.

Saturday, November 30

Recovery Numbers:

• HRV: 48
• Resting HR: 55
• Sleep score: 78
• Training readiness: 49
• Body battery: 72

Morning Long Run

Performance condition +1. Relative effort 70. 16 mi. Time 2:26:08. Avg Pace 9:08 /mi. Total Ascent 384 ft. Avg HR 144 bpm. This was the best 16-mile run ever, maybe?

We had the Byrd's over to watch the Tennessee football game. It was a good time, we didn't talk about running at all.

Sunday, December 1

It's December and time to start looking back and planning for what is to come. Barring injury (knocking on wood), this will be the most run miles in a calendar year.

Recovery Numbers:

• HRV: 47
• Resting HR: 53
• Sleep score: 71
• Training readiness: 11
• Body battery: 71

Recover - Full Body with Hillary Allen (10 minutes)

I had a little right knee pain.

Zwift - Cadence Bursts in Watopia

Relative effort 12. 19.06 mi. Time 1:03:32. Avg Speed 18.0 mph. Total Ascent 377 ft. Avg Power 132 W. Avg HR 119 bpm.