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.
