Last week was a very low-key recovery week. I acknowledged the work my body did in Houston while still moving my training forward. I did 3 runs for 30.05 miles and 2.5 hours of cycling. I completed 2 gym sessions and 50 minutes of core, mobility, stretching.
It is 12 weeks till Boston and 5 weeks till Myrtle Beach.
Monday, January 27
Recovery report:
- HRV: 43
- Resting HR: 57
- Sleep score: 78
- Training readiness: 70
- Body battery: 83
Today I'm trading spinning for running giving my legs another day of recovery.
Core and mobility (20 minutes)
Zwift - Coast to Coast in Watopia
Relative effort 10. 16.42 mi. Time 1:00:15. Avg Speed 16.3 mph. Total Ascent 640 ft. Avg HR 114 bpm.
Tuesday, January 28
Recovery report:
- HRV: 47
- Resting HR: 56
- Sleep score: 80
- Training readiness: 72
- Body battery: 96
Lunch Workout
Warm up - jog, leg swings, ankle mobility, calf extension, reverse & lateral lunge, lateral & monster walk, and hops & drills
Performance condition 0. Relative effort 50. 5 x 1k (4:44.6, 4:50.9, 4:44.9, 4:41.6, 4:39.9). My mentals were not good on the work intervals. I planned to run 2 x 1 miles, 1 x 800, with hill repeat finishers. I had to bale on my first rep because my anxiety and I struggled with it on all the reps.
Warm down - calf and hamstring stretch
I had a visual aura (VA) event just before I was to start getting ready for dinner with Amanda and Jerry. I took 2 Advil and ate a fig bar and the event was over in 10 - 15 minutes.
Wednesday, January 29
Recovery report:
- HRV: 38
- Resting HR: 54
- Sleep score: 51 (I thought I slept better than this)
- Training readiness: 35
- Body battery: 83
Gym session (32 minutes)
- ARC Trainer 6 minutes
- Hammer GB Squat 90 1/8 140 3/5
- Life Fitness Pulldown 50 1/8 65 2/4 50 1/8
- Hammer Hamstring Curl 25 4/5 (right hamstring weaker)
- Hammer Seated calf 50 4/8
- Lateral step up 18 in. 3/8
- Life Fitness Row 42.5 1/8 57.5 2/4 42.5 1/10
Thursday, January 30
Recovery report:
- HRV: 42
- Resting HR: 56
- Sleep score: 84 (I thought I slept worse than this)
- Training readiness: 59
- Body battery: 83
Morning Run
Warm up - jog, leg swings, ankle mobility, calf extension, reverse lunge, lateral & monster walk, and hops & drills
Relative effort 18, but I wasn't wearing my HRM. 6 miles. 3 x Calhoun's hill. Descent (1:11.9, 1:11.5, 1:05.8). Ascent (1:17.0, 1:15.9, 1:11.7)
Warm down - calf, hamstring, quad, hip flexor, and piriformis stretch
30 minute nap
Night stretch (10 minutes)
Friday, January 31
Recovery report:
- HRV: 48
- Resting HR: 54
- Sleep score: 81
- Training readiness: 72
- Body battery: 99
Mobility (5 minutes)
I went to the marina and it was pouring rain. I did not run.
I had my second VA of the week.
Zwift - Pacer Group Ride: Tire-Bouchon in France with Bernie
Relative effort 11. 17.21 mi. Time 1:00:14. Avg Speed 17.1 mph. Total Ascent 712 ft. Avg Power 120 W. Avg HR 114 bpm.
Saturday, February 1
Recovery report:
- HRV: 43
- Resting HR: 55
- Sleep score: 68
- Training readiness: 64
- Body battery: 82
Core and mobility (11 minutes)
Morning Long Run
Performance condition +3. Relative effort 55. 16.01 mi. 10 mi out n back on Third Creek with a hilly Winter Loop finisher. Time 2:30:43. Avg Pace 9:25 /mi. Total Ascent 663 ft. Avg HR. 140 bpm.
Night mobility (11 minutes)
Sunday, February 2
Recovery report:
- HRV: 42
- Resting HR: 58
- Sleep score: 77
- Training readiness: 48
- Body battery: 69
I've gotten up with a couple sore spots.
Gym session (30 minutes)
- ARC Trainer 5 minutes
- Isometrics squat 1' feet on ball 1' plank 1' hip flexion 30”
- Step ups 18 in 3/8
- Barbell press 65 1/8 75 3/6
- Life Fitness Lateral Raise 25 1/12 40 1/12 50 2/8
- Standing tanning (5 minutes)
- Hydro massage (10 minutes)
No alcohol
