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.
