Intentions
I hope to get back on the running grind this week. I would also like to continue cycling, add walks, improve my gym session frequency, and stay committed to my Weight Goal.
Monday, April 28
Recovery Report
- HRV: 47
- Resting HR: 54
- Sleep Score: 79
- Training readiness: 33
- Body battery: 62
Weight Goal
Current - 176.0. This is going to be an interesting week with my colonoscopy and return to running.
Morning Run
Warm up - jog, hops, leg swings, ankle mobility, calf raises, and SL squat
It was good to run again, but I'm still dealing with some post-marathon muscle damage, particularly with my right leg. Performance condition +3. Relative effort 16. 5.26 mi. Time 48:57. Avg Pace 9:18 /mi. Total Ascent 89 ft. Avg HR 140 bpm.
Warm down - Recover Simple Lower-Body Stretch
Lunch Walk (30 minutes)
Recover Ankle Mobility (15 minutes)
Tuesday, April 29
Recovery Report
- HRV: 39
- Resting HR: 56
- Sleep Score: 68
- Training readiness: 32
- Body battery: 53
My recovery numbers look like I drank alcohol last night, maybe it was overeating.
Weight Goal
Current - 176.9. I intentionally over-ate yesterday, because of colonoscopy prep today. Overall, the prep went better than expected.
Wednesday, April 30
Recovery Report
- HRV: 54
- Resting HR: 54
- Sleep Score: 74
- Training readiness: 67
- Body battery: 86
I have had 3 days with no alcohol.
Weight Goal
Current - 175.0. I thought it might be lower because of the prep.
I made it! My colonoscopy came and went without too much difficulty and I don't have another for 10 years. I decided I knew more about my body than GI Associates and only consumed 1 of the 2 prescribed bottles of Suflave. I am very happy with my decision.
It was great to eat and take a short nap when I got home.
Thursday, May 1
Recovery Report
- HRV: 43
- Resting HR: 59
- Sleep Score: 52
- Training readiness: 48
- Body battery: 54
Weight Goal
Current - 176.6. I'm not making the progress I thought I would. I have just 1 off day and I'm right back where I started.
Lunch Walk (30 minutes)
Strength Session (40 minutes)
5 Med Ball Push-ups
10 Right Hand Med Ball Push-ups
10 Left Hand Med Ball Push-ups
10 Alternating Med Ball Push-ups
30 Med Ball Russian Twists
24 Single Leg Crunches
20 Single Leg Bicycle Crunches
:60 Planks + :90 Side Planks
20 Dead Bugs
2x20 Hanging Knee Raises
3x6 Good Mornings (KB 20 lbs) + 3x6 Overhead Squats
3x3 Front Squats (KB 20 lbs) + 3x6 Step Ups
3x4 Push Presses (30 lbs) + 3x8 Overhead Lunges
2x16 Single Arm Stability Presses (30 lbs) + 2x16 Calf Raises (8 per calf)
Zwift - Fitness Builder on Beach Island Loop in Watopia
Relative effort 13. This was a very nice Fitness Builder that I completed on 100%. "We will experience time in three different training zones - Threshold, Vo2 and our Anaerobic zone. Today's session consists of 3x 2 minutes at 100% of FTP (Threshold), 3x 1 minute at 110% of FTP (VO2), and 6x :30 seconds at 120% of FTP (Anaerobic). As we increase power, we will decrease time in each effort."
I had a beer with dinner, my first alcohol beverage since Sunday.
I went to bed with a migraine. My second this week.
Friday, May 2
Recovery Report
- HRV: 38
- Resting HR: 59
- Sleep Score: 65
- Training readiness: 48
- Body battery: 38
I can't seem to figure out why my recovery sucks so badly. I've only had 1 beer all week. Typically when I reduce alcohol my numbers improve.
Weight Goal
Current - 177.0. Since I started this quest I've been under my calorie budget 6 out 8 days. Maybe my calorie budget is too high?
Fartlek Friday
Warm up - jog, ankle mobility, leg swings, calf raise, activation with band, and lateral step ups
Performance condition +2. Relative effort 33. My goal today was to run some hills (2x Chestnut Ridge) and some faster bits (8x fartlek). I was not focused on pace but only effort. I randomly chose start and finish points and ran a good effort for that distance. The only time I looked at my watch was for recovery. I walked until my HR came down below 140 bpm. After my HR returned to the 130s, I ran easy until my next effort. My Avg Pace was as low as 6:18 and as high as 7:46. I enjoyed this format.
My legs felt much better than during Monday's run, but my right hamstring and right leg in general are lagging in strength.
Warm down - Recover Simple Lower-Body Stretch
Saturday, May 3
Recovery Report
- HRV: 40
- Resting HR: 55
- Sleep Score: 75
- Training readiness: 38
- Body battery: 46
Weight Goal
Current - 175.4.
Gym session (30 minutes)
Arc Trainer (10 minutes)
Hammer Iso-lateral Bench 8 (45 lbs) 5 (55 lbs) 5 (60 lbs)
Hammer Iso-lateral Low Row 5 (45 lbs) 5 (90 lbs) 6 (115 lbs)
Hammer Hamstring Curl 2/6 (20 lbs) 4 (30 lbs)
Hammer Iso-lateral Shoulder Press 6 (45 lbs) 5 (55 lbs) 4 (65 lbs)
Zwift - Glyph Heights in Watopia
Relative effort 17. 14.65 mi. Time 1:23:49. Avg Speed 10.5 mph. Total Ascent 1,722 ft. Avg Power 110 W. Avg HR 114 bpm.
Sunday, May 4
Recovery Report
- HRV: 36
- Resting HR: 58
- Sleep Score: 67
- Training readiness: 52
- Body battery: 45
Weight Goal
Current - 176.2 lbs. This wasn't the jump in weight I was expecting after eating a whole pizza.
Morning Run
Warm up - jog, ankle mobility, leg swings, calf raise, and SL squats
Performance condition +2. Relative effort 66. That seems high. 6.39 mi with 4x strides. Time 1:00:05. Avg Pace 9:24 /mi. Total Ascent 200 ft. Avg HR 147 bpm.
Warm down - walk the Spit
