Weekly Recap 25 - June 16, 2025

Intentions

Attempt to do everything, all the time (It was harder this week because of work and beach long weekend. I completed core x4, stretch x3, hops x2, gym x1)

Get my miles in (70.02 mi)

Maybe join a group ride (I didn't make it this week either)

Restrict salty snacks, sweets, and bourbon

Monday, June 16

Recovery Report

• HRV: 51
• Resting HR: 55
• Sleep Score: 81
• Training readiness: 74
• Body battery: 83

Weight Goal

178.9 I don't understand my weight gain. I was under calories and gained weight. I'm also still dealing with a very sore mouth.

Morning Run

Warm up - jog, hops, ankle mobility, leg swings

Performance condition +4. Relative effort 34. 5.26 mi. Time 49:07. Avg Pace 9:20 /mi. Total Ascent 82 ft. Avg HR 140 bpm.

Warm down - easy walk and hamstring stretch

Core and Stretch (20 minutes)

Tuesday, June 17

Recovery Report

• HRV: 51
• Resting HR: 57
• Sleep Score: 85
• Training readiness: 78
• Body battery: 81

Weight Goal

176.1 lbs. Down 2.7 lbs after one day of no salty snacks, sweets, and bourbon

Pre-Run

Incline squats 10, KB b-squat 8 (12), lateral step down 4

Morning Workout

Warm up - jog, ankle mobility, leg swings, calf raise, lateral step down, hop

Performance condition +4. Relative effort 50. 3 x 1 mile (7:46.7, 7:49.8, 7:36.7)

Warm down - a nice walk back to the truck

Today was a banger of a day with work, I didn't finish up until 6:00. I was able to get outside with Nash a few times.

Wednesday, June 18

Recovery Report

• HRV: 45
• Resting HR: 57
• Sleep Score: 78
• Training readiness: 61
• Body battery: 57

Weight Goal

175.9 lbs. I'm down another 0.2

Zwift - Sand And Sequoias in Watopia

Relative effort 9. 14.19 mi. Time 1:00:20. Avg Speed 14.1 mph. Total Ascent 594 ft. Avg Power 82 W. Avg HR 100 bpm. Zones 1 and 2.

Home Gym Session (20 minutes)

Thursday, June 19

Recovery Report

• HRV: 47
• Resting HR: 55
• Sleep Score: 81
• Training readiness: 83
• Body battery: 76

Weight Goal

175.6 lbs. I'm down another 0.3. I can have fun at the beach this weekend and make good decisions.

Zwift - Champs-Élysées in Paris

Relative effort 11. 16.01 mi. 8 x 1 minute (~ 200 W for each rep with HR below 130 bpm). Time 1:00:22. Avg Speed 15.9 mph. Total Ascent 456 ft. Avg Power 110 W. Avg HR 113 bpm.

Zwift - Bon Voyage in France

Relative effort 10. 15.64 mi. Time 1:00:13. Avg Speed 15.6 mph. Total Ascent 446 ft. Avg Power 95 W. Avg HR 104 bpm.

Night Stretch (13 minutes)

Friday, June 20

Recovery Report

• HRV: 63
• Resting HR: 53
• Sleep Score: 81
• Training readiness: 81
• Body battery: 87

Weight Goal

174.7 lbs. down another 0.9

A long day of travel to Myrtle Beach.

Beach Walk (25 minutes)

Saturday, June 21

Recovery Report

• HRV: 53
• Resting HR: 57
• Sleep Score: 81
• Training readiness: 84
• Body battery: 68

Weight Goal

No scales - I was under calories and made good decisions.

Pre-Run (10 minutes)

Beach Run 1.0

Performance condition +4. Relative effort 55. 5.57 mi. Time 54:05. Avg Pace 9:43 /mi. Total Ascent 62 ft. Avg HR 145 bpm.

Warm down - a short walk back

Sunday, June 22

Recovery Report

• HRV: 57
• Resting HR: 53
• Sleep Score: 83
• Training readiness: 66
• Body battery: 77

Weight Goal

No scales - I was under calories again and still making good decisions. No salty snacks or sweets.

Pre-Run (10 minutes)

Beach Run 2.0

Performance condition +4. Relative effort 55. 5 x quarters (1:47.4, 1:45.3, 1:43.5, 1:49.1, 1:46.8). 5.01 mi. Time 48:40. Avg Pace 9:43 /mi. Total Ascent 66 ft. Avg HR 148 bpm.

NTC Sunset Stretch (11 minutes)

Weekly Recap 24 - June 9, 2025

Intentions

Attempt to do everything, all the time (completed: core x3, stretch x3, hops x3, gym x1, walk x1)

Get my miles in (102.29 mi)

Maybe join a group ride (didn't make it)

Give myself a break from too much food and alcohol (maybe?)

Monday, June 9

Recovery Report

• HRV: 52
• Resting HR: 54
• Sleep Score: 88
• Training readiness: 59
• Body battery: 93

Weight Goal

After a weekend of drinking and eating almost everything I wanted while not following my gluten free diet I was up to 177.2 lbs.

Core and Stretch (20 minutes)

Afternoon Run

Warm up - jog, leg swings, ankle mobility, and hops

Performance condition +5. Relative effort 40. 5.01 mi. Time 46:56. Avg Pace 9:23 /mi. Total Ascent 217 ft. Avg HR 144 bpm.

Warm down - sitting in traffic

Tuesday, June 10

Recovery Report

• HRV: 40
• Resting HR: 57
• Sleep Score: 74
• Training readiness: 47
• Body battery: 55

Weight Goal

175.0 lbs

Morning Walk

2.13 mi

The Long Run Track Workout

Warm up - leg swings, ankle mobility, calf raise, and hops

Run over to the track - 1.93 mi. Time 17:39. Avg Pace 9:09 /mi. Total Ascent 102 ft.

Guess your 400m time - I guessed 1:47.3 and ran 1:37.16

10x1 minute In and Outs. Avg Pace 7:22

Run back to TLR - 2.01 mi. Time 19:26. Avg Pace 9:39 /mi. Total Ascent 105 ft.

Wednesday, June 11

Recovery Report

• HRV: 36
• Resting HR: 59
• Sleep Score: 66
• Training readiness: 1
• Body battery: 35

Weight Goal

174.6 lbs

Gym session (34 minutes)

Farmer's carry 4x25 yds (90)
Plank 1 minute
Side plank 40 seconds
Supine plank 40 seconds
Kettlebell DL 4x6 (70)
Hammer Seated calf 12 (25) 8 (50) 7 (70)
Hammer V-squat 2x8 (90)
Hammer Hamstring Curl 6 (25) 4 (35)
Hammer Iso-lateral Shoulder Press 8 (45) 3 (70)
D-Bell lateral 6 (30)
Cybex Rear Delt 8 (70) 5 (90)

Zwift - Pacer Group Ride: Tempus Fugit in Watopia with Bernie

Relative effort 14. 24.89 mi. Time 1:18:35. Avg Speed 19.0 mph. Total Ascent 203 ft. Avg Power 115 W. Avg HR 111 bpm.

Thursday, June 12

Recovery Report

• HRV: 41
• Resting HR: 54
• Sleep Score: 60
• Training readiness: 23
• Body battery: 60

Weight Goal

175.4 lbs

NTC Wind-Down Yoga Flow

Friday, June 13

Recovery Report

• HRV: 48
• Resting HR: 52
• Sleep Score: 76 - I slept in fits and starts.
• Training readiness: 40
• Body battery: 71

Weight Goal

176.8 lbs

Morning Run

Warm up - leg swings, ankle mobility, jog, hops

Performance condition +4. Relative effort 35. 5.22 mi. Time 49:17. Avg Pace 9:27 /mi. Total Ascent 85 ft. Avg HR 141 bpm.

Warm down - short walk down the Spit

Zwift - Pacer Group Ride: Greatest London Flat in London with Bernie

Relative effort 11. 16.50 mi. Time 1:00:09. Avg Speed 16.5 mph. Total Ascent 610 ft. Avg Power 107 W. Avg HR 111 bpm.

Saturday, June 14

Recovery Report

• HRV: 46
• Resting HR: 59
• Sleep Score: 77
• Training readiness: 59
• Body battery: 70

Weight Goal

176.4 lbs

Core and Mobility (15 minutes)

Morning Run

Warm up - jog, leg swings, ankle mobility, and hops,

Performance condition +2. Relative effort 80. 10.00 mi. Time 1:35:00. Avg Pace 9:30 /mi. Total Ascent 459 ft. Avg HR 143 bpm.

Warm down - easy walk

Sunday, June 15

Recovery Report

• HRV: 44
• Resting HR: 55
• Sleep Score: 83
• Training readiness: 58
• Body battery: 72

Weight Goal

177.5 lbs

I'm 5 days in to a nasty case of mouth sores which I think was cause by excessive gluten from the Woodlake weekend.

Zwift - Eastern Eight in Watopia

Relative effort 21. 32.19 mi. Time 2:04:37. Avg Speed 15.5 mph. Total Ascent 1,335 ft. Avg Power 103 W. Avg HR 108 bpm.

Night Stretch (8 minutes)

Weekly Recap 23 - June 2, 2025

Intentions

Daily run, walk, and rides - maybe? 100 mi goal (86.78 mi)

Monday, June 2

Recovery Report

• HRV: 49
• Resting HR: 53
• Sleep Score: 89
• Training readiness: 69
• Body battery: 92

Weight Goal

176.6 lbs - I was under calories yesterday.

Zwift - Repack Rush in Watopia

Relative effort 10. 16.03 mi. Time 1:00:29. Avg Speed 15.9 mph. Total Ascent 830 ft. Avg Power 109 W. Avg HR 107 bpm.

Evening Walk

2.11 mi

Tuesday, June 3

Recovery Report

• HRV: 50
• Resting HR: 54
• Sleep Score: 82
• Training readiness: 81
• Body battery: 94

Weight Goal

175.1 lbs

Zwift - Tempus Fugit in Watopia

Relative effort 9. 16.55 mi. Time 1:00:10. Avg Speed 16.5 mph. Total Ascent 135 ft. Avg Power 90 W. Avg HR 101 bpm.

The Long Run Track Workout

Warm up - leg swings and hops

Performance condition +2. Relative effort 76. 6 x 600m (2:53.5, 2:51.2, 2:48.3, 2:46.2, 2:47.9, 2:45.6)

Warm down - a couple beers with Danny, John, and Justin

Tomorrow, I need to work on mobility and strength.

Wednesday, June 4

Recovery Report

• HRV: 38
• Resting HR: 57
• Sleep Score: 74
• Training readiness: 28
• Body battery: 46

Weight Goal

175.5 lbs

Mobility and Core (13 minutes)

Global Run Day

Warm up - leg swings, lunge, and hops

Performance condition +2. Relative effort 31. 4.03 mi. Time 38:54. Avg Pace 9:39 /mi. Total Ascent 141 ft. Avg HR 143 bpm.

Warm down - a couple beers with Danny, John, and Justin

Thursday, June 5

Recovery Report

• HRV: 32
• Resting HR: 54
• Sleep Score: 47
• Training readiness: 20
• Body battery: 50

I woke up at 3:30 with GI issues but finally went back to sleep around 5:30.

Weight Goal

175.1 lbs

I had big plans for today but I accomplished none of them. I am in dire need of a recovery day.

Friday, June 6

Recovery Report

• HRV: 52
• Resting HR: 52
• Sleep Score: 91
• Training readiness: 61
• Body battery: 96

Weight Goal

176.0 lbs

Zwift - Pacer Group Ride: Tick Tock in Watopia with Bernie

Relative effort 10. 17.07 mi. Time 1:00:45. Avg Speed 16.9 mph. Total Ascent 279 ft. Avg Power 99 W. Avg HR 106 bpm.

18 Holes at Woodlake - We played very good, shooting a symmetrical 82.

Woodlake Evening 1 - Dinner at the clubhouse, pork loin and lots of drink. I think everyone had a great time.

Saturday, June 7

Recovery Report

• HRV: 31
• Resting HR: 59
• Sleep Score: 37
• Training readiness: 16
• Body battery: 26

I had difficulty getting to sleep due to too much food (late dinner) and alcohol.

TNT Playground Pursuit

Someone came up with the idea that we should run a local 5k this morning. In spite of being hung over, the team did a great job representing. Justin was 1st over all. Danny was 2nd, I finished 5th, and I think John came in 6th.

The course was hilly and we got caught in some heavy rain. My finish time was 24:44, not a great time but it was a very decent tempo effort.

Afternoon Nap (52 minutes)

After my nap we went for a hike up Skylight Cave in the Cumberland Gap National Historical Park.

Woodlake Evening 2 - Dinner at the clubhouse, stuffed chicken and Old Fashioned. Another fun night with several drinks and lots of laughter.

Sunday, June 8

Recovery Report

• HRV: 26
• Resting HR: 57
• Sleep Score: 50
• Training readiness: 4
• Body battery: 39

Afternoon Nap (65 minutes)

Zwift - R.G.V. in France

Relative effort 12. 18.70 mi. Time 1:10:08. Avg Speed 16.0 mph. Total Ascent 440 ft. Avg Power 101 W. Avg HR 106 bpm.

Night Mobility (11 minutes)

Weekly Recap 22 - May 26, 2025

Intentions

I would like to do 100 miles per week this summer. This will require planning for long weekends away from home. [99.55 mi]

I need to identity the cause of my issue from yesterday's run. Maybe it was the shoes? It really seemed to be nerve related.

Return to work.

Monday, May 26

Recovery Report

• HRV: 55
• Resting HR: 53
• Sleep Score: 78
• Training readiness: 65
• Body battery: 94

Weight Goal

174.5 lbs. No change from yesterday and I'm happy with that.

NTC Gentle Yoga (18 minutes)

Zwift - Gentil 8 in France

Relative effort 14. 18.69 mi. Time 1:23:27. Avg Speed 13.4 mph. Total Ascent 1,053 ft. Avg Power 92 W. Avg HR 107 bpm.

Mobility and Stretch

Tuesday, May 27

Recovery Report

• HRV: 54
• Resting HR: 53
• Sleep Score: 83
• Training readiness: 85
• Body battery: 97

Weight Goal

176.0 lbs

Mobility (10 minutes)

Morning and before bed sessions

Zwift - Watopia s Waistband in Watopia

Relative effort 12. 18.34 mi. Time 1:00:12. Avg Speed 18.3 mph. Total Ascent 367 ft. Avg Power 116 W. Avg HR 116 bpm.

Wednesday, May 28

Recovery Report

• HRV: 56
• Resting HR: 52
• Sleep Score: 81
• Training readiness: 79
• Body battery: 97

Weight Goal

175.1 lbs

Morning Mobility (10 minutes)

Zwift - Tabata Time [Lite] on Tempus Fugit in Watopia

“Say hello to 'Tabata Time' Lite! This is the shorter version of the original Tabata Time workout. This workout is a metabolism-boosting, calorie-crushing session. We'll alternate between high-intensity 20-second bursts and 10-second rests. It's not just about burning calories; it's about supercharging your heart and muscles. Let's Tabata!”

Relative effort 9. 9.75 mi. Time 30:15. Avg Speed 19.3 mph. Total Ascent 85 ft. Avg Power 136 W. Avg HR 123 bpm.

Wednesday Group Run

Warm up - jog, leg swings, ankle mobility, calf raise, and lateral step downs

Performance condition +3. Relative effort 108. 7.54 mi. Time 1:10:00. Avg Pace 9:17 /mi. Total Ascent 266 ft. Avg HR 155 bpm, that is high. I got to the run a little early to do a test run to see how well my hamstring would tolerate running. I didn't have any issues.

Warm down - a beer and hanging out with Danny and others

Thursday, May 29

Recovery Report

• HRV: 37
• Resting HR: 57
• Sleep Score: 50
• Training readiness: 9
• Body battery: 50

Weight Goal

172.6 lbs. A 2.5 lb loss is probably too much and I'll see a correction tomorrow. I did make good decisions yesterday.

Gym session (30 minutes)

Farmer's carry 4x25 yds (80)
Plank 1 minute
Side plank 40 seconds
Supine plank 40 seconds
Kettlebell DL 4x6 (70)
Hammer Hamstring Curl 6 (20) 6 (30)
Hammer Iso-lateral Shoulder Press 7 (45) 7 (65)
D-Bell lateral 10 (25)
Life Fitness Seated Leg Press 8 (145) 7 (190)
Cybex Leg Extension 8 (60)
Hydro massage (10 minutes)

Zwift - Recovery Spin on Tempus Fugit in Watopia

Relative effort 5. 9.03 mi. Time 31:08. Avg Speed 17.4 mph. Total Ascent 79 ft. Avg Power 111 W. Avg HR 111 bpm.

I had a discussion with a runner friend yesterday about how he thinks runners were tougher, or grittier back years ago. They didn't have GPS, super shoes, mondo tracks, or access to the high-quality nutrition, training, and recovery concepts of today. And they still were flirting with sub-13 5k.

Night Stretch

Friday, May 30

Recovery Report

• HRV: 45
• Resting HR: 56
• Sleep Score: 87
• Training readiness: 28
• Body battery: 75

Weight Goal

173.9. Is this finally some progress?

Pre-Run

Hips, abs, and hamstings

Morning Run

Warm up - jog, leg swings, ankle mobility, drills, hops, and curb step downs

Performance condition +3. Relative effort 55. 5.19 mi. Time 47:57. Avg Pace 9:15 /mi. Total Ascent 154 ft. Avg HR 147 bpm.

Warm down - drive home, we got caught in a downpour near the end of our run

Gym session (28 minutes)

Kettlebell swings 2x10 (25)
Kettlebell clean > curl > press > tricep extension 4x4 (35)
Hanging knee ups 4x8
Hammer Iso-lateral Incline 12 (25) 8 (45) 2 (90)
Hammer Iso-lateral Front Lat Pulldown 8 (45) 5 (70)
Life Fitness Row SA 7 (65)
Cybex Fly 8 (90) 6 (110)
Hydro massage (10 minutes)

Evening Walk (36 minutes)

Night Stretch

Saturday, May 31

Recovery Report

• HRV: 43
• Resting HR: 54
• Sleep Score: 81
• Training readiness: 34
• Body battery: 67

Weight Goal

174.1

Pre-Run

Hips and abs

Morning Run

Warm up - leg swings, ankle mobility, jog, glute activation

I forgot my HRM. 8.75 mi. Time 1:23:40. Avg Pace 9:33 /mi. Total Ascent 492 ft. It was a good run with plenty of hills.

Warm down - brunch at Holly's with Pat and Kristen

Drinks and socializing with Justin and John, good times but too much alcohol.

Sunday, June 1

Recovery Report

• HRV: 35
• Resting HR: 58
• Sleep Score: 51
• Training readiness: 11
• Body battery: 43

Weight Goal

175.2 - I did not consult my "Read Before Eating or Drinking" doc.

Morning Ride

Relative effort 22. 20.39 mi. Time 1:17:34. Avg Speed 15.8 mph. Total Ascent 551 ft. Avg HR 125 bpm.