Last week I ran 5 days for 46.17 miles. I didn't do any rides because I was dealing with a knee niggle. I'm also working through a foot niggle which I think is the early stage of plantar fasciitis. I had 2 gym session and 88 minutes of core, stretch, and mobility.
Monday, December 30
Recovery numbers:
- HRV: 48
- Resting HR: 56
- Sleep score: 68
- Training readiness: 44
- Body battery: 79
Morning core and mobility (8 minutes)
Morning Run
Warm up - jog, leg swings, ankle mobility, calf extension, lateral lunge, SL squat, and lateral & monster walk
Performance condition +2. Relative effort 15. 6.77 mi. Time 1:04:13. Avg Pace 9:29 /mi. Total Ascent 177 ft. Avg HR 132.
Warm down - calf, hamstring, quad, and hip stretch
I took a nice 30 minute nap.
Tuesday, December 31 "This Year's End"
Recovery numbers:
- HRV: 51
- Resting HR: 54
- Sleep score: 78
- Training readiness: 75
- Body battery: 82
Morning core and mobility (13 minutes)
Last night I made the decision not to run this morning. The weather forecast was shite and my body is protesting for a little extra recovery.
Gym session (30 minutes)
- ARC Trainer 5 minutes
- Life Fitness knee ups 4/10
- Kettlebell clean > curl > press > tricep extension 30 3/6
- Hammer Iso-lateral Row 90 1/4 100 3/4
- Hammer Ab Crunch 40 4/10
- Bench 135 3/4 145 1/4
Zwift - Pacer Group Ride: Rolling Highlands in Scotland with Bernie
Relative effort 10. 17.66 mi. Time 1:00:24. Avg Speed 17.5 mph. Total Ascent 810 ft. Avg Power 122 W. Avg HR 112 bpm.
2024 Endurance
Run miles 1,680.77 (most ever in a year). Ride miles 1,522.62 (1,141.51 was virtual).
Wednesday, January 1
Happy New Year!
Recovery numbers:
- HRV: 42
- Resting HR: 59
- Sleep score: 70
- Training readiness: 69
- Body battery: 55
Morning core and mobility (13 minutes)
Zwift - Chain Chomper in Makuri Islands
Relative effort 11. 13.07 mi. Time 1:02:44. Avg Speed 12.5 mph. Total Ascent 1,155 ft. Avg Power 130 W. Avg HR 114 bpm.
Internal Hip Rotation for Plantar Fasciitis (9 minutes)
Hip distraction with IR 90 90 with 8 second IR hold (I did reps and not holds) KB staggered RDL with rotation
Thursday, January 2
Recovery numbers:
- HRV: 47
- Resting HR: 54
- Sleep score: 80
- Training readiness: 74
- Body battery: 81
Morning core and mobility (14 minutes)
Morning Run
Warm up - jog, leg swings, ankle mobility, calf extension, lateral lunge, SL squat, and lateral & monster walk
Performance condition +4, but I was wearing my HRM around my waist. Relative effort 17. 8.01 mi with 5 x 100m strides. Time 1:12:51. Avg Pace 906 /mi. Total Ascent 312 ft. Avg HR 130.
Warm down - calf, hamstring, quad, and hip stretch
Gym session (31 minutes)
- ARC Trainer 5 minutes
- Life Fitness knee ups 4/10
- Hammer Ab Crunch 40 4/10
- Kettlebell clean > curl > press > tricep extension 35 4/4
- Balance with tap 3/10
- Step up with hop 4/5
- Hammer Iso-lateral shoulder press 45 1/4 55 3/4
- Cybex Lateral Raise 35 4/10
Friday, January 3
Recovery numbers:
- HRV: 48
- Resting HR: 56
- Sleep score: 61 on the second round
- Training readiness: 30 (post-run)
- Body battery: 65
Lunch core and mobility (15 minutes)
Lunch Run
Warm up - leg swings, ankle mobility, calf extension, lateral lunge, and lateral & monster walk
Performance condition +4. Relative effort 18. 6.67 mi. Time 1:00:02. Avg Pace 9:00 /mi. Total Ascent 233 ft. Avg HR 136 bpm.
Warm down - calf, hamstring, quad, and hip stretch
Saturday, January 4
Recovery numbers:
- HRV: 35
- Resting HR: 60
- Sleep score: 72
- Training readiness: 56
- Body battery: 47
Morning core and mobility (15 minutes)
Long Run
Warm up - jog, leg swings, ankle mobility, calf extension, reverse & lateral lunge, and lateral & monster walk, hops, and A-skips
Performance condition +3. Relative effort 44. 15.01 mi. Time 2:21:36. Avg Pace 9:26 /mi. Total Ascent 597 ft. Avg HR 137 bpm.
Warm down - nothing today
Gym session (33 minutes)
- ARC Trainer 5 minutes
- Life Fitness knee ups 4/10
- Ab roll 2/5
- Hammer Ab Crunch 30 4/10
- Hammer Iso-lateral Front Lat Pulldown 45 1/8 55 2/6 70
- Hammer Iso-lateral Incline 45 1/6 70 3/4
- D-bell bench 45 2/6 50 2/4
- Hammer Iso-lateral Row 90 1/4 100 3/4
Red light therapy (7 minutes)
Hydro massage (10 minutes)
Sunday, January 5
Recovery numbers:
- HRV: 39
- Resting HR: 59
- Sleep score: 79
- Training readiness: 46
- Body battery: 46
I am sore from yesterday's workout and I've felt tired all day. I took a nap during most of the first half Buccaneers and Saints.
