Last week was The Pistol Ultra and I did 2 laps with Jerry. At the time it wasn't as hard as I expected. I have never been has sore as I was yesterday from running 20 miles and in places I wouldn't have expected. I can't imagine how Jerry feels. I completed 2:45 of virtual cycling for 43 miles.
It is only 4 weeks until Boston.
Monday, March 24
Recovery report:
- HRV: 60
- Resting HR: 52
- Sleep Score: 84
- Training readiness: 83
- Body battery: 100
Body weight exercises (3 rounds)
This routine typically consists of push ups, crunches, flutter kicks, bridges, hip abduction, lunges or squats, hanging or assisted pull ups.
I have a physical this Thursday and I had to complete a health questionnaire. One of the questions was how many times per week do you get sleepy during the day. I forget the choices, but today is 1 for this week.
Zwift - Neon After Party in Makuri Islands
Relative effort 10. 15.36 mi. Time 1:05:18. Avg Speed 14.1 mph. Total Ascent 830 ft. Avg Power 109 W. Avg HR 106 bpm.
Day 2 with no alcohol
Tuesday, March 25
Recovery report:
- HRV: 63
- Resting HR: 52
- Sleep Score: 82
- Training readiness: 85
- Body battery: 98
Body weight exercises (2 rounds)
Pushing the reps a little today.
Morning Workout
Warm up - jog, leg swings, drills, hops, and strides
Performance condition +4. Relative effort 21. 5 x Calhoun's Hill. Up @ MP (1:26.8, 1:25.9, 1:25.8, 1:27.3, 1:22.6). Down @ HMP (1:19.2, 1:20.6, 1:20.0, 1:16.4, 1:12.2).
Warm down - Recover Simple Lower-Body Stretch (10 minutes)
We went to I Heart Sushi for dinner and several folks showed up. It was a fun evening. I had sushi and a couple Sapporo beers.
Wednesday, March 26
Recovery report:
- HRV: 49
- Resting HR: 50
- Sleep Score: 60. I was having GI stress at 4 a.m.
- Training readiness: 54
- Body battery: 70
I don't feel great this morning. I took EmergenC, multivitamin, and D. I also added BCAA and creatine to my protein drink.
Body weight exercises (1 round)
If I wanted to prescribe to the Dorian Yates method of HIT lifting how would I split up my exercises? He suggested hitting each body part only once per week. I wouldn't plan on doing biceps and triceps. So, I would have shoulders, back, chest, and legs. I could do some functional lifts and core as a warm up. I might could do all 4 in one session or split like, shoulders and back followed by chest and legs. Why would I try something like this? I enjoy doing different things!
Zwift - Downtown Eruption in Watopia
Relative effort 10. 14.75 mi. Time 1:00:10. Avg Speed 14.7 mph. Total Ascent 978 ft. Avg Power 119 W. Avg HR 113 bpm.
Thursday, March 27
Recovery report:
- HRV: 51
- Resting HR: 56
- Sleep Score: 84
- Training readiness: 70
- Body battery: 79
Morning Workout
Warm up - leg swings, SL squat/RDL, jog/stride, and drills
Relative effort 35. Garmin workout VO2 Max 4 x 4 minutes. Avg Pace 7:59, 7:28, 7:37, 7:33. Avg HR 141, 150, 157, 158.
Warm down - a little walking and Recover Simple Lower-Body Stretch
I had my annual physical today and all seems well. I do have a couple deficiencies. I need to start supplementing folate again.
For 2 evenings in row I've started feeling poorly near bedtime with no explanation.
Friday, March 28
Recovery report:
- HRV: 46
- Resting HR: 54
- Sleep Score: 78
- Training readiness: 57
- Body battery: 61
Body weight exercises (1 round)
I'm having a difficult time beginning my run. I've got my warm up done but, FUCK!
Morning Run
Warm up - jog, leg swings, lunges, calf extension, drills, and strides.
Relative effort 20. 8.02 mi. Time 1:15:05. Avg Pace 9:22 /mi. Total Ascent 430 ft. Avg HR 133 bpm.
Warm down - Recover Simple Lower-Body Stretch
Ice legs
Saturday, March 29
Recovery report:
- HRV: 50
- Resting HR: 54
- Sleep Score: 55
- Training readiness: 39
- Body battery: 71
Body weight exercises (1 round)
Last 20-Miler Before Boston
Warm up - jog, leg swings, ankle mobility, lunges, calf extension, and drills
Relative effort 106. 20.01 mi. I did a little pick up on the last 6 miles (8:58.4, 8:24.1, 8:57.8, 8:24.4, 9:00.3, 8:23.4) Time 3:03:22. Avg Pace 9:10 /mi. Total Ascent 906 ft. Avg HR 145 bpm.
Warm down - hanging out with John and Justin
Sunday, March 30
Recovery report:
- HRV: 37
- Resting HR: 57
- Sleep Score: 58
- Training readiness: 1
- Body battery: 33
This day is being difficult. I now have diarrhea. I took a short 24 minute nap.
