Last week I only ran 4 days for 36.46 miles. I replaced my Tuesday workout with an hour ride, thinking an extra day off from running would help heal my foot and reduce my fatigue, but by Sunday I was exhausted.
Monday, January 6
Recovery report:
- HRV: 45
- Resting HR: 56
- Sleep score: 78
- Training readiness: 60 (recorded before bed)
- Body battery: 78
Morning core and mobility (16 minutes)
Zwift - Country to Coastal in Makuri Islands
Relative effort 12. 17.46 mi. Time 1:00:17. Avg Speed 17.4 mph. Total Ascent 689 ft. Avg Power 133 W. Avg HR 120.
Tuesday, January 7
Recovery report:
- HRV: 44
- Resting HR: 56
- Sleep score: 73
- Training readiness: 63
- Body battery: 68
Morning Workout
Warm up - jog, leg swings, ankle mobility, calf extension, lateral lunge, SL squat, and lateral & monster walk
Relative effort 13. 4 x 2 minutes. Avg Pace 7:17. Avg HR 125.
Warm down - calf, hamstring, and quad stretch
Gym session (32 minutes)
- ARC Trainer 5 minutes
- Hammer Ab Crunch 30 4/10
- Kettlebell clean > curl > press > tricep extension 35 4/4
- Kettlebell DL 70 4/5
- Hammer Hamstring Curl 25 4/4 (right hamstring weaker)
- Seated calf 45 4/8
- Life Fitness knee ups 4/10
- Barbell press 65 1/8 85 2/4 95 1/4
Dinner at I ❤️ Sushi.
Wednesday, January 8
Recovery report:
- HRV: 39
- Resting HR: 59
- Sleep score: 72
- Training readiness: 66
- Body battery: 46
Zwift - Tempus Fugit in Watopia
Warm up 10 minutes
Zwift - Wave Rider in Watopia
30 minute workout ramping up slowly to a short power burst x 4
Travel to VA - I got a migraine just before getting to mom's. It was a good visit. I chose not to have any alcohol today.
Thursday, January 9
Recovery report:
- HRV: 50
- Resting HR: 50
- Sleep score: 55
- Training readiness: 73
- Body battery: 78
I couldn't / wouldn't get out this morning to brave the cold and get my miles in. I might regret that decision later today.
Morning core and mobility (6 minutes)
Afternoon Run
Warm up - jog, leg swings, ankle mobility, calf extension, reverse & lateral lunge, SL squat, and lateral & monster walk
Performance condition +4. Relative effort 27. 8.00 mi. Time 1:14:11. Avg Pace 9:16 /mi. Total Ascent 397 ft. Avg HR 138 bpm.
Warm down - calf, hamstring, quad, and hip stretch
Friday, January 10
Recovery report:
- HRV: 34
- Resting HR: 58
- Sleep score: 53
- Training readiness: 35
- Body battery: 46
I will be scheduling a nap or 2 sometime today.
Core and mobility (7 minutes)
Morning Run
Warm up - leg swings, ankle mobility, calf extension, reverse & lateral lunge, SL squat, and lateral & monster walk
Performance condition -3. Relative effort 17. 5.20 mi. Time 47:54. Avg Pace 9:12 /mi. Total Ascent 92 ft. Avg HR 139 bpm.
Warm down - calf, hamstring, quad, and hip stretch
Garmin says I'm peaking.
I had a very useful 30 minute nap. I should do this more often.
Saturday, January 11
Recovery numbers:
- HRV: 55
- Resting HR: 54
- Sleep score: 86
- Training readiness: 65
- Body battery: 91
Core and mobility (20 minutes)
Zwift - Casse-Pattes in France
Relative effort 10. 17.34 mi. Time 1:00:12. Avg Speed 17.3 mph. Total Ascent 509 ft. Avg Power 126 W. Avg HR 112 bpm.
I had to nap through the first quarter of the Texans, Chargers game.
Sunday, January 12
Recovery report:
- HRV: 54
- Resting HR: 53
- Sleep score: 72
- Training readiness: 77
- Body battery: 92
Zwift - Loopin Lava in Watopia
Relative effort 13. 16.95 mi. Time 1:00:18. Avg Speed 16.9 mph. Total Ascent 1,063 ft. Avg Power 145 W. Avg HR 122 bpm.
Gym session (35 minutes)
- ARC Trainer 10 minutes
- Hammer GB Squat 140 4/5
- Hammer Iso-lateral Shoulder Press 45 1/7 55 1/4 65 2/4
- Hammer Iso-lateral Incline 45 1/6 55 1/6 70 1/6 75 1/5
- Life Fitness Pulldown 50 1/8 65 3/4
- Hammer Ab Crunch 30 4/10
