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)
