I had considered making last week a down week but I felt so good on Monday I went for a second BIG week to see what my body could handle. I got in 9:08 of endurance training consisting of 52.2 miles with 6 runs and 65 minutes of virtual cycling. I had to do back-to-back 10'ers because Saturday storms cut my 20 miler short. I also did 47 minutes of core and mobility. I did not make it to the gym.
It is only 5 weeks until Boston.
Monday, March 17
Recovery report:
- HRV: 39
- Resting HR: 57
- Sleep Score: 55. I feel like my sleep was better than this.
- Training readiness: 2 and rising
- Body battery: 72
20 minute nap
Tuesday, March 18
Recovery report:
- HRV: 51
- Resting HR: 56
- Sleep Score: 78
- Training readiness: 37
- Body battery: 89
Body weight exercises (10 minutes)
Morning Workout (long intervals)
Warm up - jog, leg swings, ankle rolls, A-skips, toe taps, pogos, and strides
Relative effort 31. 2 x 2 miles (16:19 [8:12 & 8:07] 16:03 [8:09 & 7:53]). Avg HR 148 bpm.
Warm down - some walking
Night stretch (10 minutes)
Wednesday, March 19
Recovery report:
- HRV: 48
- Resting HR: 55
- Sleep Score: 81
- Training readiness: 56
- Body battery: 77
I got up with the intention of Zwifting but my ambition has left me.
Body weight exercises (10 minutes)
Zwift - Waisted 8 in Watopia
Relative effort 12. 20.78 mi. Time 1:15:13. Avg Speed 16.6 mph. Total Ascent 525 ft. Avg Power 116 W. Avg HR 107 bpm.
Thursday, March 20
Recovery report:
- HRV: 56
- Resting HR: 53
- Sleep Score: 76
- Training readiness: 72 (recorded at 6:40 P.M.)
- Body battery: 90
I had to go for fasted blood work this morning.
Zwift - The Classic in Watopia
Relative effort 9. 14.47 mi. Time 1:00:19. Avg Speed 14.4 mph. Total Ascent 794 ft. Avg Power 112 W. Avg HR 108 bpm.
Gym session (41 minutes)
ARC Trainer 12 minutes
Functional
- Farmer's carry 80 4 x 30yds
Chest
- Hammer Ground-based Jammer 50-60 4/5 (experimented with SL)
- Dips 3/5
Back
- KB row 45 4/6
- TRX row 4/10
Shoulders
- Barbell press 65 2/8 75 2/6
Friday, March 21
Recovery report:
- HRV: 46
- Resting HR: 53
- Sleep Score: 80
- Training readiness: 82
- Body battery: 88
Morning Run
Warm up - leg swings and drills
I forgot my HRM. Performance condition +5. Relative effort 18. 8.01 mi. Time 1:14:06. Avg Pace 9:15 /mi. Total Ascent 318 ft. Avg HR 132 bpm.
Warm down - Recover Simple Lower-Body Stretch (10 minutes)
Saturday, March 22
Recovery report:
- HRV: 47
- Resting HR: 55
- Sleep Score: 82
- Training readiness: 77
- Body battery: 86
I probably shouldn't eat nachos before long run mornings.
Pacing Jerry at the Pistol
Relative effort 54. 20.31 mi. Time 5:06:04. Avg Pace 15:04 /mi. Total Ascent 581 ft. Avg HR 114 bpm.
Sunday, March 23
"Yeah, we went out last night; One thing started leadin' to another"
Recovery report:
- HRV: 44
- Resting HR: 54
- Sleep Score: 78
- Training readiness: 77
- Body battery: 76
The Pistol broke me. I have never been this sore with a 20 mile run.
First Ride on the Zwift Ride
Relative effort 4. 8.39 mi. Time 30:47. Avg Speed 16.4 mph. Total Ascent. 69 ft. Avg HR 100 bpm.
