I missed my Monday run due to post-Pistol soreness, but I got in 4 runs for 44.07 miles and 2 rides for 30.11 miles. I did not make it to the gym, instead I did 8 rounds of bodyweight strength and 3 rounds of post-run Recover. I had 5 days with no alcohol.
Three weeks until Boston.
Monday, March 31
Recovery report:
- HRV: 47
- Resting HR: 55
- Sleep Score: 84
- Training readiness: 45
- Body battery: 75
Zwift - Canopies and Coastlines in Watopia
Relative effort 10. 13.28 mi. Time 1:00:19. Avg Speed 13.2 mph. Total Ascent 738 ft. Avg Power 82 W. Avg HR 11 bpm.
Upper Body Strength with Dumbbells
Consisting of chest press and fly, shoulder press, and bent over row
My knee and is still acting a bit janky.
Daily Supplements - folic acid, D, Bi-Flex, whey protein, and magnesium glycinate
Night Stretch
Tuesday, April 1
Recovery report:
- HRV: 45
- Resting HR: 57
- Sleep Score: 78
- Training readiness: 72
- Body battery: 65
Daily Supplements: D, whey protein, BCAA, folic acid, Bi-Flex, magnesium glycinate
I couldn't get up to run this morning. So, I'm justifying it by saying it's time to start practicing the 10:50 Boston start.
Core and Mobility
Consisting of "ankle and foot", "shoulder complex with band", "pull ups, push ups, dips", "prone - cat n cow, plank, donkey kicks, bird dog", "side lying - clams, leg lift, plank, spine rotation", "supine - crunches, flutter kicks, plank", "standing - hip flexion with band, slant board squats, ankle plantar dorsiflexion"
Lunch Workout
Performance condition +1. Relative effort 55. 3 x (1 mile [7:56.5, 7:52.8, 7:42.0], 1/2 mile [3:46.3, 3:45.7, 3:40.2]). Max HR 159 bpm. This was a very good day!
Night Stretch
Wednesday, April 2
Recovery report:
- HRV: 37
- Resting HR: 60
- Sleep Score: 62
- Training readiness: 33
- Body battery: 35
Daily Supplements: D, whey protein, creatine, BCAA, folic acid, Bi-Flex, magnesium glycinate
I had a couple of bourbon drinks last night and I slept through the night, this is rare for me, but I still woke up with SHIT recovery numbers. Go figure?
MVNT Breaks
Consisting of calf extension, slant board squats, and yogi squat
Gym session
ARC Trainer 5 minutes
Life Fitness knee ups 4/10
Kettlebell DL 70 4/6
Farmer's carry 80 4 x 30yds
Hammer Iso-lateral Row 90 1/8 115 1/6 125 1/5
Kettlebell clean > curl > press > tricep extension 35 4/4
Barbell press 75 1/5
Hammer Iso-lateral Shoulder Press 55 1/5 75 1/3
Night Stretch for Hips
Thursday, April 3
Recovery report:
- HRV: 42
- Resting HR: 59
- Sleep Score: 66
- Training readiness: 45
- Body battery: 51
Pre-Run
Calf extension, plank, bird dog, side lying adduction and plank, slant board yogi squat
Morning Run
Warm up - jog, leg swings, ankle mobility, backward lunge, and drills
Performance condition -1. This was a slog. Relative effort 26. 8.02 mi. 4 x Calhoun’s hill and 4 x Chestnut Ridge (bench 2 bench). Time 1:17:46. Avg Pace 9:42 /mi. Total Ascent 407 ft. Avg HR 140 bpm.
Warm down - nothing yet
Night Stretch for Hips
Friday, April 4
Recovery report:
- HRV: 46
- Resting HR: 57
- Sleep Score: 76
- Training readiness: 44
- Body battery: 52
Saturday, April 5
Recovery report:
- HRV: 54
- Resting HR: 53
- Sleep Score: 82
- Training readiness: 72
- Body battery: 90
Morning Long Run
Warm up - jog, leg swings, ankle mobility, lunge, calf raise, drills, and strides
Performance condition +1. Relative effort 64. 12.01 mi. Time 1:51:19. Avg Pace 9:16 /mi. Total Ascent 302 ft. Avg HR 146 bpm. This was a tough one. I got some heat acclimation.
Warm down - hanging out with Nash
Sunday, April 6
Recovery report:
- HRV: 39
- Resting HR: 58
- Sleep Score: 71
- Training readiness: 27
- Body battery: 44
I had some out in the rain cheering on the CHKM runners. Lunched with John and Danny.
