2 weeks until Boston and week 1 of the taper.
Monday, April 7
Recovery Report
- HRV: 49
- Resting HR: 55
- Sleep Score: 79
- Training readiness: 58
- Body battery: 80
No alcohol
Tuesday, April 8
Recovery Report
- HRV: 59
- Resting HR: 53
- Sleep Score: 87
- Training readiness: 87
- Body battery: 92
Strength and mobility (20 minutes)
Lunch Workout
Warm up - jog, leg swings, ankle mobility, lunge, calf raise, drills, and strides
Performance condition +4. Relative effort 41. 5 x 1k (4:42.8, 4:42.8, 4:40.2, 4:44.2, 4:44.0). 5 x 200m (48.4, 47.7, 47.9, 51.4, 47.1). Avg HR 153 bpm. I battled anxiety issues.
Warm down - Recover Simple Lower-Body Stretch
I went to Crafty West with the work crew. I had a good time but breweries are not really my scene.
Wednesday, April 9
Recovery Report
- HRV: 40
- Resting HR: 57
- Sleep Score: 51
- Training readiness: 32
- Body battery: 41
A workout and 2 beers and my recovery goes to pot.
Supplement Stack
Whey protein, folic acid, Bi-Flex, magnesium glycinate
Kettlebells, Core, and Mobility (20 minutes)
While doing figure my right hamstring cramped
No alcohol
Thursday, April 10
Recovery Report
- HRV: 55
- Resting HR: 54
- Sleep Score: 84
- Training readiness: 72
- Body battery: 85
My left calf cramped in bed. Taper tantrums!
Supplement Stack
Whey protein, folic acid, Bi-Flex, magnesium glycinate
Pre-Run
Calf raise, hip flexion, crunches, flutter kicks, and calf stretch
Morning Run
Warm up - jog, leg swings, ankle mobility, lunge, calf raise, and drills
Performance condition +5. Relative effort 20. 5.20 mi. Time 47:41. Avg Pace 9:10 /mi. Total Ascent 85 ft. Avg HR 141 bpm.
Warm down - Recover Simple Lower-Body Stretch
Today was a banger at work. I went 7 hours straight on a project. I had planned to do a yoga session but completely forgot about it until time for bed.
Friday, April 11
Recovery Report
- HRV: 55
- Resting HR: 55
- Sleep Score: 80
- Training readiness: 69
- Body battery: 84
NTC Gentle Yoga (~20 minutes)
Lunch Run
Warm up - jog, leg swings, ankle mobility, calf raise, and hops
Performance condition +2. Relative effort 16. Aerobic run. 5.01 mi. Time 44:33. Avg Pace 8:53 /mi. Total Ascent 157 ft. Avg HR 141 bpm. My left calf is wanting to be a problem.
Warm down - nothing yet
I bottomed out this afternoon and had to take a 20 minutes nap.
Supplement Stack
Whey protein, folic acid, Bi-Flex, magnesium glycinate
Calf Therapy
Applied Magnesium Gel
Percussion therapy with the HyperVolt
Scrapping with Voltaren
Saturday, April 12
Recovery Report
- HRV: 44
- Resting HR: 57
- Sleep Score: 63
- Training readiness: 58
- Body battery: 57
Final Long Run before Boston
Warm up - jog, leg swings, ankle mobility, hop and drills
Performance condition +5. Relative effort 30. 10.01 mi. Time 1:30:30. Avg Pace 9:02 /mi. Total Ascent 161 ft. Avg HR 139.
Warm down - some walking and breakfast with Justin and John
My calf was a problem and post-run my achilles was sore. I can't figure this out, was it the shoes?
Core and Mobility (20 minutes)
I did some of the Nikki Hiltz's gym routine.
Calf/Achilles Therapy
Ice
Percussion therapy with the HyperVolt
Scrapping with Voltaren
Sunday, April 13
Recovery Report
- HRV: 44
- Resting HR: 56
- Sleep Score: 75
- Training readiness: 52
- Body battery: 55
Gym session (40 minutes)
ARC Trainer 5 minutes
Hanging Knee Raises 3/10
Good Mornings 45 3/6
Hammer Iso-lateral Shoulder Press 55 1/9 70 1/3
Hammer Iso-lateral Low Row 90 1/7 115 1/4
Hammer Iso-lateral Incline 70 1/6 90 1/3
Life Fitness Seated Leg Press 85 1/10 115 1/10 145 1/10
Life Fitness Leg Extension TKE 25 3/8
Red light therapy (8 minutes)
Hydro massage (10 minutes)
Zwift - Radio Rendezvous in Watopia
Relative effort 9. 8.74 mi. Time 1:00:16. Avg Speed 8.7 mph. Total Ascent 1,053 ft. Avg Power 96 W. Avg HR 105.
Calf/Achilles Therapy
Over night in calf sleeve
Ice
Applied Arnicare Cream
