Intentions
I am still trying to do everything, all the time
More stretching and mobility
Get my miles in (71.51 mi)
I am still looking to join a group ride [√]
Restrict salty snacks, sweets, and bourbon
Monday, June 30
Recovery Report
- HRV: 62
- Resting HR: 52
- Sleep Score: 79
- Training readiness: 73
- Body battery: 98
Weight Goal
173.6 lbs - 133g of protein
Mobility (8 minutes)
Morning Run
Warm up - jog, hops, leg swings
Performance condition +4. Relative effort 19. 3.52 mi. 4 x 20 seconds hill strides (Paces 7:20, 7:01, 7:02, 6:28). Time 36:17. Avg Pace 10:19 /mi. Total Ascent 82 ft. Avg HR 135 bpm.
Warm down - Recover Simple Lower Body Stretch (8 minutes)
I've been very tired since yesterday's ride.
Tuesday, July 1
Recovery Report
- HRV: 52
- Resting HR: 51
- Sleep Score: 88
- Training readiness: 84
- Body battery: 83
Weight Goal
173.9 lbs - 160g of protein
Core (10 minutes)
with some quad strengthening
Morning Workout
Warm up - leg swings, jog, calf walk
Performance condition +5. Relative effort 50. 3 x 1k (4:41.2, 4:40.0, 4:38.5), 5 x 200m (47.5, 49.7, 46.5)
Warm down - I didn't have any extra time today. Work was a bitch!
I got my Wolf Tactical Weighted Vest today and it's too heavy for me. I need to see if I can return the 14.5 lb. plates.
Wednesday, July 2
Recovery Report
- HRV: 48
- Resting HR: 55
- Sleep Score: 62
- Training readiness: 52
- Body battery: 60
Weight Goal
173.4 lbs - 147g of protein
Morning Mobility (10 minutes)
Movement Breaks (19 minutes)
some grounding and weighted vest
Smokey's Group Ride
Relative effort 43. 23.09 mi. Time 1:28:44. Avg Speed 15.6 mph. Total Ascent 827 ft. Avg HR 132 bpm.
Thursday, July 3
Recovery Report
- HRV: 44
- Resting HR: 56
- Sleep Score: 81
- Training readiness: 64
- Body battery: 50
Weight Goal
173.6 lbs - 69g of protein. I had a big calorie deficit. No lunch and a very sensible dinner.
Travel to ATL
Friday, July 4
Recovery Report
- HRV: 45
- Resting HR: 55
- Sleep Score: 68
- Training readiness: 69
- Body battery: 63
Weight Goal
No scales - 114g of protein. I was under fueled today.
Pre-Race
Glute activation, leg swings, ankle mobility, jog, and strides
AJC Peachtree 10k
This race never fails to live up to the hype. The second half is always a challenge and the heat and humidity just pile on. My intention was to go out a little more conservative and hopefully have more left for the hills. That strategy did not work.
My slowest AJC Peachtree ever 49:36 - but my highest AG finish - 17.
Saturday, July 5
Recovery Report
- HRV: 37
- Resting HR: 56
- Sleep Score: 67
- Training readiness: 7
- Body battery: 38
Weight Goal
No scales - 151g of protein. I consumed some gluten of the ATL trip, hopefully it doesn't create any issues for me.
On the trip home it was decided that I need to increase my VO2 max.
Sunday, July 6
Recovery Report
- HRV: 57
- Resting HR: 52
- Sleep Score: 90
- Training readiness: 56
- Body battery: 99
Weight Goal
173.0 lbs - 94g of protein
Lunch Ride
Relative effort 41. 25.15 mi. Time 1:34:16. Avg Speed 16.0 mph. Total Ascent 797 ft. Avg HR 130 bpm.
My goal was to go up Wisconsin and I was ready, but my anxiety wasn't up for it. It was hot but not unbearable and I made it past the first double digit grade. As I looked ahead to the second steep pitch it started and I had to stop to recover. I made a second attempt from there and had another episode and had to stop a second time. On my third attempt I finished the climb.
