Last week was a very big run week with 5 runs for 50 miles. I only did 1, 30-minute ride. I had 1 gym session and 53 minutes of core and mobility.
I'm thinking more cycling this week.
It is 10 weeks till Boston and 3 weeks till Myrtle Beach.
Monday, February 10
Recovery report:
- HRV: 42
- Resting HR: 57
- Sleep score: 79
- Training readiness: 63
- Body battery: 73
Morning Run
Warm up - leg swings, ankle mobility, calf extension, reverse lunge, lateral & monster walk, and hops & drills
Performance condition 0. Relative effort 20. 8.02 mi. Time 1:13:46. Avg Pace 9:12 /mi. Total Ascent 190 ft. Avg HR 137 bpm.
Warm down - calf, hamstring, quad, hip flexor, and piriformis stretch
Tuesday, February 11
Recovery report:
- HRV: 50
- Resting HR: 55
- Sleep score: 80
- Training readiness: 73
- Body battery: 84
Pre-Ride (6 minutes)
Zwift - Tick Tock in Watopia
Relative effort 13. 24.91 mi. Time 1:24:40. Avg Speed 17.7 mph. Total Ascent 413 ft. Avg Power 107 W. Avg HR 106 bpm.
Night stretch (7 minutes)
Wednesday, February 12
Recovery report:
- HRV: 64
- Resting HR: 50
- Sleep score: 75
- Training readiness: 76
- Body battery: 100
Gym session (36 minutes)
ARC Trainer 6 minutes
Functional
- Farmer's carry 80 4 x 30s
- Kettlebell DL 70 4/6
- Kettlebell clean > curl > press > tricep extension 35 4/6
Chest
- Hammer Ground-based Jammer 50 1/8 70 3/6
- Dips 1/6
Back
- Life Fitness Pulldown 50 1/12 100 3/7
Shoulders
- Barbell press 65 4/8
Zwift - Expand in London
5 x 3 minutes at 130w with surges of 0:15, 0:30, 0:45, 1:00, and 1:15 at Avg Power between 196 and 278 w.
Mobility break (6 minutes)
Thursday, February 13
Recovery report:
- HRV: 46
- Resting HR: 55
- Sleep score: 79
- Training readiness: 78
- Body battery: 68
Morning Run
Warm up - jog, leg swings, ankle mobility, calf extension, reverse lunge, lateral & monster walk, and hops & drills
Performance condition +2. Relative effort 23. 4 x uphill (0:57.2, 0:55.5, 0:53.5, 0:52.5) 4 x downhill (0:51.5, 0:48.6, 0:47.6, 0:47.7).
Warm down - calf, hamstring, quad, hip flexor, and piriformis stretch
Friday, February 14
Recovery report:
- HRV: 43
- Resting HR: 57
- Sleep score: 69
- Training readiness: 65
- Body battery: 62
I woke up with a headache and then found out that Kristen is sick. I hope I didn't catch anything from her at dinner last night.
Lunch Run
Warm up - jog, leg swings, ankle mobility, calf extension, reverse lunge, lateral & monster walk, and hops & drills
Relative effort 24. 8.02 mi. Time 1:13:48. Avg Pace 9:12 /mi. Total Ascent 194 ft. Avg HR 140 bpm.
Warm down - calf, hamstring, quad, hip flexor, and piriformis stretch plus yoga squat and forward fold
Saturday, February 15
Recovery report:
- HRV: 39
- Resting HR: 55
- Sleep score: 57
- Training readiness: 46
- Body battery: 56
Does this report look like a great start to a rainy and cold half marathon morning?
Strawberry Plains Half Marathon
The weather conditions turned out to be very good, a little cool but no rain.
Warm up - jog to the school and leg swings were about all I did
Relative effort 102. Age Group 4th. 1:53:36. I ran a smart race with an easy start and harder finish.
Warm down - walk back to the car and hanging out Justin, John, and Danny
Sunday, February 16
Recovery report:
- HRV: 38
- Resting HR: 59
- Sleep score: 62
- Training readiness: 3
- Body battery: 46
Zwift - Triple Twist in Watopia
Relative effort 10. 15.70 mi. Time 1:00:14. Avg Speed 15.6 mph. Total Ascent 728 ft. Avg Power 110 W. Avg HR 111 bpm.
