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.
