Last week was a big aerobic week, 9:37 with Sunday completely off. I got to the gym once and did 30 minutes of core and mobility.
It is only 6 weeks till Boston.
Monday, March 10
Recovery report:
- HRV: 50
- Resting HR: 56
- Sleep Score: 83
- Training readiness: 72
- Body battery: 85
The time change made getting up a challenge.
Morning Run
Warm up - jog, leg swings, ankle mobility, lunge, lateral shuffle, banded hip, and hops & drills
Performance condition 0. Relative effort 20. 8.02 mi. 3 x Chestnut Ridge and 4 x Calhoun's Hill. Time 1:16:15. Avg Pace 9:30 /mi. Total Ascent 344 ft. Avg HR 134 bpm.
Warm down - calf, hamstring, quad, and hip stretch
Despite the time change, I'm feeling really good.
Zwift - Tempus Fugit in Watopia
Relative effort 4. 8.55 mi. Time 30:11. Avg Speed 17.0 mph. Total Ascent 69 ft. Avg Power 100 W. Avg HR 103 bpm.
Tuesday, March 11
Recovery report:
- HRV: 45
- Resting HR: 57
- Sleep Score: 64
- Training readiness: 59
- Body battery: 55
These are not the numbers I want to see the morning before an evening track workout. Maybe I went too hard yesterday or my sleep was just SHIT!
Mobility (10 minutes)
The Long Run - Track Workout
Warm up - leg swings, ankle mobility, calf extension, and lunges
I forgot my HRM. Relative effort 31. 2 up. 4 miles at ~8:20 pace. 2 down.
Warm down - a little walking
Wednesday, March 12
Recovery report:
- HRV: 41
- Resting HR: 58
- Sleep Score: 67
- Training readiness: 54
- Body battery: 48
I didn't sleep great, woke up early but I was able to nap for an hour.
Thursday, March 13
Recovery report:
- HRV: 46
- Resting HR: 55
- Sleep Score: 72
- Training readiness: 58
- Body battery: 70
Mobility (10 minutes)
Afternoon Run
Warm up - jog, leg swings, ankle mobility, lunges, calf extension, banded hip, hops and drills
Relative effort 53. 8.02 mi. Time 1:14:49. Avg Pace 9:19 /mi. Total Ascent 394 ft. Avg HR 147 bpm. I got a little heat acclimation on this hilly run.
Warm down - Recover Simple Lower-Body Stretch
Friday, March 14
Recovery report:
- HRV: 41
- Resting HR: 59
- Sleep Score: 69
- Training readiness: 38
- Body battery: 54
I don't remember the last I had a good night's sleep. It is becoming ridiculous.
I tweaked my left knee getting in the truck. That's some luck!
Morning Run
Warm - up - jog, leg swings, ankle mobility, step ups, hops, and drills
Performance condition +1. Relative effort 30. 8.00 mi. Time 1:12:30. Avg Pace 9:04 /mi. Total Ascent 131 ft. Avg HR 143. My knee didn't hurt but it occasionally felt weird.
Warm down - hamstring stretch
Ice legs
Saturday, March 15
Recovery report:
- HRV: 44
- Resting HR: 57
- Sleep Score: 79
- Training readiness: 34
- Body battery: 63
Core (7 minutes)
I've been neglecting core work for the past 2 - 3 weeks and my back can tell.
The Long Run
Warm up - just a few hops
Performance condition +4. Relative effort 45. 10.14 mi. Time 1:34:57. Avg Pace 9:22 /mi. Total Ascent 528 ft. Avg HR 143 bpm. It started raining hard with lightening and I called it quits.
Warm down - I had a breakfast burrito and hung out with friends
I found time for an hour nap.
Zwift - Sugar Cookie in Watopia
Relative effort 5. 9.91 mi. Time 35:17. Avg Speed 16.8 mph. Total Ascent 203 ft. Avg Power 99 W. Avg HR 107 bpm.
Recover post ride lower body stretch (10 minutes)
Core (10 minutes)
Sunday, March 16
Recovery report:
- HRV: 43
- Resting HR: 57
- Sleep Score: 60
- Training readiness: 19
- Body battery: 65
I may have identified a few things I should adjust that might improve my sleeping.
- no alcohol after 7:00
- no doom scrolling after 7:00
- no food after 7:00
Lunch Long Run
Warm up - jog, leg swings, single leg squats, and calf extension
Performance condition +4. Relative effort 33. 10.01. Time 1:32:32. Avg Pace 9:15 /mi. Total ascent 381 ft. Avg HR 138 bpm. The little pick up at the end was more like a progression run.
Warm down - walking and leg swings
