Last week I only got in 3 runs for 32 miles and 2 hours of riding for 33.48 miles. I did 2 gym sessions and 57 minutes of core and mobility.
Let's beat last week!
It is 11 weeks till Boston and 4 weeks till Myrtle Beach.
Monday, February 3
Recovery report:
- HRV: 46
- Resting HR: 54
- Sleep score: 72
- Training readiness: 65
- Body battery: 96
Morning Run
Warm up - jog, leg swings, ankle mobility, calf extension, reverse lunge, lateral & monster walk, and hops & drills
Relative effort 19. 8.02 mi. Time 1:13:39. Avg Pace 9:11 /mi. Total Ascent 210 ft. Avg HR 134 bpm.
Warm down - calf, hamstring, quad, hip flexor, and piriformis stretch
Night stretch (11 minutes)
Tuesday, February 4
Recovery report:
- HRV: 40
- Resting HR: 58
- Sleep score: 78
- Training readiness: 67
- Body battery: 61
Lunch Workout
Warm up - jog, leg swings, ankle mobility, calf extension, reverse lunge, lateral & monster walk, and hops & drills
Performance condition +4. Relative effort 56. 2 x 2 miles. 8:03.0 & 7:53.8 15:57. Avg HR 156. 7:56.5 & 7:52.2 15:49. Avg HR 163.
Zwift - Champs-Élysées in Paris
Relative effort 5. 8.47 mi. Time 30:15. Avg Speed 16.8 mph. Total Ascent 256 ft. Avg Power 122 W. Avg HR 118 bpm.
Wednesday, February 5
Recovery report:
- HRV: 33
- Resting HR: 58
- Sleep score: 67
- Training readiness: 44
- Body battery: 50
Mobility (5 minutes)
I let my Garmin suggestion for rest be the order for the day.
Thursday, February 6
Recovery report:
- HRV: 53
- Resting HR: 54
- Sleep score: 66. My sleep has been problematic of late. I wake up around 2:30 or 3:00 and then I nap on and off until it's after 6:00.
- Training readiness: 65
- Body battery: 100
Yesterday I got a notification from the TCS NYC Marathon saying I have a guaranteed entry. Two majors in one calendar year is a BIG deal! Decisions need to be made.
Lunch Run Sprint
Warm up - jog, leg swings, ankle mobility, calf extension, reverse lunge, lateral & monster walk, and hops & drills
No accurate HR data, I forgot my HRM. 8.01 mi. 5 x 10s sprints in the middle. Time 1:16:58. Avg Pace 9:36 /mi. Total Ascent 449 ft.
Warm down - leg swings and ankle mobility
Friday, February 7
Recovery report:
- HRV: 43
- Resting HR: 54
- Sleep score: 80. Sleep issues persist
- Training readiness: 51
- Body battery: 80
Core and Mobility (20 minutes)
Easy Afternoon Run
Warm up - jog, leg swings, ankle mobility, calf extension, reverse lunge, lateral & monster walk, and hops & drills
No accurate HR data, I forgot my HRM again. 8.02 mi. Time 1:17:20. Avg Pace 9:39 /mi. Total Ascent 174 ft.
Warm down - calf, hamstring, and quad stretch
Night stretch (10 minutes)
Saturday, February 8
Recovery report:
- HRV: 41
- Resting HR: 56
- Sleep score: 77. Sleep issues persist
- Training readiness: 59
- Body battery: 74
Long Run from The Long Run
Warm up - leg swings and lateral & monster walk
No accurate HR data, I forgot my HRM for the third time this week. 18.01 mi with an 8:30 last mile. Time 2:50:50. Avg Pace 9:29 /mi. Total Ascent 702 ft.
Warm down - hanging out at The Long Run chatting with friends.
Mobility (7 minutes)
Sunday, February 9
Recovery report:
- HRV: 54
- Resting HR: 52
- Sleep score: 80
- Training readiness: 37
- Body battery: 92
Gym session (37 minutes)
ARC Trainer (5 minutes)
Functional:
- Farmer's carry 40 4 x 40s
Chest:
- Hammer Iso-lateral Bench 90 4/6 - Why is it, on these pushing exercises I
use the total weight even though it's iso lateral and on pulling I use side
weight
- Cybex Fly 90 3/8
- Dips 1/5
Back:
- Hammer Iso-lateral Row 90 4/6
- Cybex Rear Delt 50 3/8
Abs/Core:
- Hammer Ab Crunch 30 40 45 50 4/10
- Life Fitness knee ups 4/10
Standing tanning (5 minutes)
Hydro massage (10 minutes)
