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.
