Intentions
I am still trying to do everything, all the time - I completed core x3, stretch x1, hops x4, gym x2.
Get my miles in (78.54 mi)
I am still looking to join a group ride
Restrict salty snacks, sweets, and bourbon
Monday, June 23
Recovery Report
- HRV: 48
- Resting HR: 51
- Sleep Score: 67
- Training readiness: 47
- Body battery: 78
Weight Goal
No scales - I had 1 scoop of strawberry ice cream and lots of cravings.
Pre-Run (8 minutes)
Beach Run 3.0
Performance condition +4. Relative effort 39. 5.05 mi. Time 47:33. Avg Pace 9:25 /mi. Total Ascent 72 ft. Avg HR 142 bpm. I had to take 4 HR recovery breaks.
Beach Walk x 2
Tuesday, June 24
Recovery Report
- HRV: 46
- Resting HR: 54
- Sleep Score: 77
- Training readiness: 52
- Body battery: 67
Weight Goal
No scales - I had 1 scoop of chocolate ice cream
Travel home from Myrtle Beach. It wasn't horrible.
Zwift - Farmland Loop in Makuri Islands
Relative effort 9. 13.64 mi. Time 1:00:53. Avg Speed 13.4 mph. Total Ascent 522 ft. Avg Power 83 W. Avg HR 102 bpm.
KettleBell Workout (10 minutes)
Wednesday, June 25
Recovery Report
- HRV: 55
- Resting HR: 52
- Sleep Score: 81
- Training readiness: 77
- Body battery: 92
Weight Goal
174.5 lbs - I am down 0.2 after a beach long weekend.
Gym session (25 minutes)
Kettlebell swings 2x10 (25)
Kettlebell clean > curl > press > tricep extension 4x4 (35)
Hammer Iso-lateral Incline 8 (45) 4 (70) 2 (90)
Hammer Iso-lateral Front Lat Pulldown 2x8 (45) 8 (70)
Cybex Fly 2x8 (90) 6 (110)
Life Fitness Row SA 8 (50) 8 (65)
Hanging knee ups 4x8
Zwift - The 6 Train in New York
Relative effort 12. 15.10 mi. Time 1:00:31. Avg Speed 15.0 mph. Total Ascent 866 ft. Avg Power 107 W. Avg HR 114 bpm.
Thursday, June 26
Recovery Report
- HRV: 50
- Resting HR: 53
- Sleep Score: 76
- Training readiness: 70
- Body battery: 68
Weight Goal
175.0 lbs - 9.0%
Morning Workout
Warm up - jog, leg swings, ankle mobility, calf walk, hops
Warm down - a few lower body stretches
I was very sore from yesterday's workout and this morning's tempo.
Friday, June 27
Recovery Report
- HRV: 47
- Resting HR: 53
- Sleep Score: 82
- Training readiness: 57
- Body battery: 69
Weight Goal
174.6 lbs
Morning Run
Warm up - jog, hops, leg swings, lateral skip, ankle mobility, A-skip
Performance condition +5. Relative effort 23. 5.06 mi. Time 46:45. Avg Pace 9:14 /mi. Total Ascent 115 ft. Avg HR 137 bpm.
Warm down - Recover Simple Lower Body Stretch (10 minutes)
Saturday, June 28
Recovery Report
- HRV: 56
- Resting HR: 52
- Sleep Score: 81
- Training readiness: 65
- Body battery: 89
Weight Goal
175.1 lbs - I recently discovered that I need more protein. 190g of protein
Morning Run
Warm up (I'm a warm upper) - jog, calf walk, ankle mobility, leg swings, hops
Performance condition +4. Relative effort 52. 8.01 mi. Time 1:15:54. Avg Pace 9:29 /mi. Total Ascent 436 ft. Avg HR 140 bpm.
Warm down - changed clothes and went to the gym
Gym session (36 minutes)
Farmer's carry 4x25 yds (90)
Plank 1 minute
Side plank 30 seconds
Supine plank 40 seconds
Wall ball 2x5 (14)
Kettlebell DL 4x4 (70)
Cybex Leg Extension 10 (35) 8 (40) 12 (50)
Life Fitness Seated Leg Press 12 (130) 10 (145) 12 (160)
Hammer Iso-lateral Shoulder Press 2x6 (45) 4 (70)
D-Bell lateral 8 (20) 6 (30)
Life Fitness Calf Extension 10 (100) 13 (100)
Sunday, June 29
Recovery Report
- HRV: 47
- Resting HR: 53
- Sleep Score: 74
- Training readiness: 51
- Body battery: 67
Weight Goal
174.1 lbs - 155g of protein. Weekly Avg 174.7 is the lowest since ealry June of last year.
“It means getting used to being comfortable with being uncomfortable.”
Morning Ride
Relative effort 19. 23.59 mi. Time 1:27:55. Avg Speed 16.1 mph. Total Ascent 899 ft. Avg HR 120 bpm.
I napped all afternoon. Something got me exhausted.
