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.
