Intentions
I plan to run 3 days this week and race a 5k on Saturday in Destin, FL. Zwift rides Monday and Wednesday.
Monday, May 5
Recovery Report
- HRV: 40
- Resting HR: 56
- Sleep Score: 80
- Training readiness: 39
- Body battery: 64
Weight Goal
Current - 176.1 lbs
Morning Walk (30 minutes)
Strength Session (20 minutes)
3x6 SL RDL (8 lbs)
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
2x12 Swiss Ball HS Curls
2x12 TKE witn Band
3x12 Shoulder Stabilizers with Band
2x5 Step-ups
Zwift - Tempus Fugit in Watopia
Relative effort 10. 17.10 mi. Time 1:00:14. Avg Speed 17.0 mph. Total Ascent 141 ft. Avg Power 100 W. Avg HR 108 bpm.
Tuesday, May 6
Recovery Report
- HRV: 42
- Resting HR: 56
- Sleep Score: 68
- Training readiness: 55
- Body battery: 69
Weight Goal
Current - 177.1 lbs. It seems I'm making good choices but I'm not seeing the expected results. Maybe my goal shouldn't be about losing weight, but getting as lean as possible.
Morning Run
Warm up - jog, ankle mobility, leg swings, calf raise, SL squats off the curb, lateral & monster walk with band, and hops
Performance condition +5. Relative effort 39. 6.69 mi with 3 faster bits at the end (.16 Avg Pace 7:20; .23 Avg Pace 7:09; .23 Avg Pace 7:08). Time 1:02:01. Avg Pace 9:16 /mi. Total Ascent 121 ft. Avg HR 140.
Warm down - Recover Simple Lower-Body Stretch
Wednesday, May 7
Recovery Report
- HRV: 54
- Resting HR: 55
- Sleep Score: 84
- Training readiness: 48
- Body battery: 72
Weight Goal
Current - 175.5 lbs. I went to bed hungry.
Gym session (30 minutes)
Arc Trainer (5 minutes)
Hammer Ground-based Jammer 5 (25 lbs) 2x5 (35 lbs)
Life Fitness Assisted Pull-up 3x6 (70 lbs)
Life Fitness Chest 10 (40 lbs) 5 (55 lbs) 8 (85 lbs)
Life Fitness Row 10 (90 lbs) 5 (110 lbs) 8 (150 lbs)
Farmer's carry 4x30yds (80 lbs)
Lunch Walk (30 minutes)
Zwift - Triple Flat Loops in Watopia
Relative effort 10. 15.10 mi. Time 1:00:10. Avg Speed 15.1 mph. Total Ascent 407 ft. Avg Power 88 W. Avg HR 108 bpm.
Thursday, May 8
Recovery Report
- HRV: 41
- Resting HR: 57
- Sleep Score: 74
- Training readiness: 63
- Body battery: 59
Weight Goal
Current - 176.6 lbs. I had a Lays Wavy Lightly Salted binge session after my Chipotle bowl.
Morning Run
Warm up - jog, leg swings, ankle mobility, calf raise, lunge, and hops
Performance condition +2. Relative effort 63. 3x 1 mile (7:46.3, 7:43.8, 7:40.8)
Warm down - Recover Simple Lower-Body Stretch
My work day was chaotic and I was glad when it ended. I had a couple rum drinks in celebration of our upcoming trip to Destin, FL.
The lingering storms made the departure out of Tyson a little shaky but otherwise it was an uneventful. We were all very tired when finally reaching the hotel.
Friday, May 9
Recovery Report
- HRV: 42
- Resting HR: 54
- Sleep Score: 79
- Training readiness: 63
- Body battery: 61
Short Walk to the Beach with Dolphin Sighting.
Harbor Walk to get a taco (8 of 10) and a Modelo at Tailfins Waterfront Grill.
Dinner at The Back Porch. I had the Amber Jack fried (7.5 of 10) with a corn salad (8.5 of 10) and twice baked potato (7.5 of 10)
Saturday, May 10
Recovery Report
- HRV: 40
- Resting HR: 59
- Sleep Score: 74
- Training readiness: 58
- Body battery: 59
Diane Keller Kiwanis 5k
Great Grand Master (this sounds horrible), 11th overall. I was the first male over 65 and the second over 60. Finish Time 24:00. Avg Pace 7:44. Splits 7:32, 7:54, 7:53. I didn't wear my HRM so that data is not usable.
I don't know if I can consider my rust busted.
Post race wings and beer from Buffalo Wild Wings.
We walked up harbor to The Edge for dinner. I had a cup of gumbo (9 of 10), lightly fried grouper (8.5 of 10), and fries (9 of 10).
Sunday, May 11
Recovery Report
- HRV: 38
- Resting HR: 56
- Sleep Score: 65
- Training readiness: 49
- Body battery: 45
Lunch across the street at Whataburger. I had a Whataburger (6 of 10) and it is a decent fast food burger.
We went to the Village of Baytowne Wharf and ate at LandShark Bar and Grill (4 of 10). I was very underwhelmed.
Gym Session (25 minutes)
Elliptical (10 minutes)
Assisted pull ups/dips
Chest press
Seated row
Pec fly
