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.
