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.
