Intentions
Don't let work stress me out as bad as it did last week [√]
Get to the gym [√]
Get my miles in (88.74 mi)
Restrict salty snacks, sweets, and bourbon
Address anxiety issues
Monday, July 7
Recovery Report
- HRV: 45
- Resting HR: 55
- Sleep score: 83
- Training readiness: 63
- Body battery: 73
Weight Goal
172.0 lbs - 118g protein
Morning Run
Warm up - leg swings, ankle mobility, jog, hops
Performance condition +8. Relative effort 28. 4.59 mi. Time 42:38. Avg Pace of the initial miles 9:08 /mi. Avg Pace of the strides 5:38. Total Ascent 194 ft. Avg HR 140 bpm.
Warm down - a little walking around
Night Stretch (10 minutes)
Tuesday, July 8
Recovery Report
- HRV: 56
- Resting HR: 52
- Sleep score: 90
- Training readiness: 79
- Body battery: 96
Weight Goal
171.8 lbs - 160g protein
Pre-Run Strength (10 minutes)
Morning Workout
Warm up - I didn't do as much as usual. Leg swings, ankle mobility, jog
Performance condition +5. Relative effort 53. 4 x 800m with 2:00 IR (3:42.0, 3:37.1, 3:43.5, 3:32.9). Reps 3 and 4 were over Calhoun's Hill. Avg Pace of reps 7:20 Max HR 170 bpm. I started to have an anxiety issue after the second rep, but I was able to fend it off.
Warm down - .5 mi walk
Zwift - Easy 40 Minutes on Beach Island Loop in Watopia
Relative effort 7. 10.83 mi. Time 40:14. Avg Speed 16.1 mph. Total Ascent 213 ft. Avg Power 110 W. Avg HR 111 bpm.
Night Stretch (10 minutes)
Wednesday, July 9
Recovery Report
- HRV: 49
- Resting HR: 53
- Sleep score: 76
- Training readiness: 56
- Body battery: 78
Weight Goal
172.2 lbs - 118g protein
Gym session (32 minutes)
Kettlebell swings 2x10 (25)
Kettlebell clean > curl > press > tricep extension 2x4 (35)
Hanging knee ups 4x10
Life Fitness rowing 1 minute x 2 (setting 3)
Hammer Iso-lateral Incline 8 (45) 5 (70) 4 (80)
Hammer Iso-lateral High Row 8 (70) 6 (95)
Cybex Fly 8 (90) 8 (110)
Cybex Row 8 (110) 8 (130) 8 (150)
Zwift - Ocean Lava Cliffside Loop in Watopia
Relative effort 12. 16.82 mi. Time 1:10:07. Avg Speed 14.4 mph. Total Ascent 636 ft. Avg Power 102 W. Avg HR 107 bpm.
Thursday, July 10
Recovery Report
- HRV: 52
- Resting HR: 55
- Sleep score: 75
- Training readiness: 75
- Body battery: 80
Weight Goal
171.9 lbs - 144g protein
Pre-Run (10 minutes)
5 Mile Steady Run
Warm up - leg swings, ankle mobility, job, drills, and hops
Performance condition +4. Relative effort 62. 5 mi steady (Avg Pace ~8:40. Avg HR worked up to 157 bpm for the final couple of miles).
Warm down - 1 mi walk with some stretches
Friday, July 11
Recovery Report
- HRV: 55
- Resting HR: 53
- Sleep score: 86
- Training readiness: 72
- Body battery: 85
Weight Goal
173.0 lbs - 116g protein
Pre-Run (10 minutes)
KB swings, side swings, DL, high pulls, press. Wall sits, calf raise, push ups, and glute bridge
Morning Run
Warm up - leg swings, hops
Performance condition +6. Relative effort 16. 4.23 mi. Time 40:23. Avg Pace 9:33 /mi. Total Ascent 197 ft. Avg HR 133 bpm.
Warm down - 1 mi walk with stretches
I got very sleepy during lunch and after I had to take a nap.
Saturday, July 12
Recovery Report
- HRV: 56
- Resting HR: 49
- Sleep score: 79
- Training readiness: 76
- Body battery: 91
Weight Goal
173.3 lbs - 122g protein
Pre-Run Abs (5 minutes)
Long Run
Warm up - leg swings, glute activation with band, strides, hops
Performance condition +5. Relative effort 75. 10.01 mi. Time 1:31:22. Avg Pace 9:08 /mi. Total Ascent 482 ft. Avg HR 143 bpm.
Warm down - a little walking and hanging out after
After a shower, an egg sandwich, and some TV I went to bed. Napping is really good for recovery.
Sunday, July 13
Recovery Report
- HRV: 50
- Resting HR: 51
- Sleep score: 76
- Training readiness: 60
- Body battery: 85
Weight Goal
172.8 lbs - 135g protein
Turnpike with Wisconsin
Relative effort 26. 27.32 mi. Time 1:44:41. Avg Speed 15.7 mph. Total Ascent 1,060 ft. Avg HR 120 bpm. I got up Wisconsin on my first try, now I need to start chipping away at my time.
