Intentions
Limit salty snacks and sweets [√]
Get in a couple of gym sessions [√]
Get my miles in (69.00 mi)
Monday, July 21
Recovery Report
- HRV: 58
- Resting HR: 51
- Sleep score: 89
- Training readiness: 24
- Body battery: 99
Weight Goal
174.4 lbs - 106g protein
Pre-Run (10 minutes)
Glutes, abs, legs
Morning Run
Warm up - leg swings, ankle mobility, jog
Performance condition +5. Relative effort 11. 4.38 mi. Time 41:09. Avg Pace 9:24 /mi. Total Ascent 39 ft. Avg HR 130 bpm.
Warm down - 1 mi walk
I took my first does of Buspirone. I'm not sure if I was feeling bad because of the Buspirone or it was just a coincidence.
Afternoon Stretch (10 minutes)
Tuesday, July 21
Recovery Report
- HRV: 57
- Resting HR: 51
- Sleep score: 88
- Training readiness: 67
- Body battery: 97
Weight Goal
174.4 lbs - 139g protein. Something has got me feeling bloated.
Pre-Run (10 minutes)
Glutes, abs, scapular stability exercises (SSE), legs
Morning Workout
Warm up - leg swings, ankle mobility, jog, hops, drills
Relative effort 34. 3 x 1k (4:36.0, 4:34.9, 4:30.3) Avg Pace 7:21. Avg HR 154 bpm.
Warm down - 1 mi walk
Gym session (31 minutes)
Farmer's carry 4x25 yds (90)
Plank 1 minute
Side plank 30 seconds
Supine plank 30 seconds
Wall ball 2x8 (14)
Kettlebell DL 2x5 (70)
Cybex Leg Extension 10 (35) 8 (40) 6 (60)
Hammer Seated Calf 13 (25) 9 (50) 8 (75)
Hammer Iso-Lateral Shoulder Press 7 (45) 6 (50) 3 (75)
D-Bell lateral 9 (20) 8 (22.5)
Hammer Hamstring Curl 7 (25) 5 (35)
Day 2 of taking anxiety medication and I did not have any issues.
Wednesday, July 23
Recovery Report
- HRV: 55
- Resting HR: 50
- Sleep score: 80
- Training readiness: 71
- Body battery: 82
Weight Goal
174.8 lbs - 91g protein
Morning Stretch (12 minutes)
My upper and lower back were both very stiff and sore.
Zwift - Tire-Bouchon in France
Relative effort 10. 17.12 mi. Time 1:00:12. Avg Speed 17.1 mph. Total Ascent 459 ft. Avg Power 100 W. Avg HR 105 bpm.
Thursday, July 24
Recovery Report
- HRV: 54
- Resting HR: 51
- Sleep score: 76
- Training readiness: 79
- Body battery: 87
Weight Goal
175.0 lbs - 173g protein. My weight has been creeping up since the Kingsport weekend, but I have been over my calorie goal 2 of 3 days this week. It seems my gut is a little off as well.
Pre-Run (10 minutes)
Glutes, abs, SSE, legs
Morning Progression Run
Warm up - jog, leg swings, ankle mobility, hops
Relative effort 53. 1 mi easy. Miles 1 & 2 - 8:59.6, 8:59.3. Avg HR 138 bpm. Miles 3 & 4 - 8:48.8, 8:48.4. Avg HR 156 bpm. Miles 5 & 6 - 8:39.8, 8:40.1. 149 bpm.
Warm down - 1 mi walk
Friday, July 25
Recovery Report
- HRV: 47
- Resting HR: 53
- Sleep score: 75
- Training readiness: 66
- Body battery: 71
Weight Goal
174.4 lbs - 174g protein
Morning Run
Warm up - leg swings, ankle mobility, jog, hops
Performance condition +6. Relative effort 15. 4.33 mi. Time 39:13. Avg Pace 9:04 /mi. Total Ascent 144 ft. Avg HR 134 bpm.
Warm down - 1 mi walk
Gym session (34 minutes)
Kettlebell swings 2x10 (25)
Kettlebell clean > curl > press > tricep extension 2x4 (35)
Hanging knee ups 4x10
Life Fitness rowing L3 1 minute x 2
Hammer Iso-lateral Bench 8 (45) 5 (55) 4 (60)
Hammer Iso-lateral High Row 9 (70) 6 (90) (100)
Cybex Row 10 (150) 10 (170)
Cybex Fly 8 (95) 7 (115)
Saturday, July 26
Recovery Report
- HRV: 60
- Resting HR: 49
- Sleep score: 85
- Training readiness: 85
- Body battery: 96
Weight Goal
173.0 lbs - 165g protein. I probably had a little too much to drink and had some ice cream.
Pre-Run (8 minutes)
Glutes, abs, SSE, legs
Morning Run
Warm up - leg swings, ankle mobility, jog, hops
Performance condition +5. Relative effort 82. 9.01 mi. Final 2 miles 8:49.6 and 8:49.6 Time 1:21:58. Avg Pace 9:06 /mi. Total Ascent 230 ft. Avg HR 145 bpm.
Warm down - 1 mi walk with stretching
Hang out with family and friends at the Oak Room.
Sunday, July 27
Recovery Report
- HRV: 42
- Resting HR: 55
- Sleep score: 61
- Training readiness: 44
- Body battery: 47
Weight Goal
173.3 lbs - 87g protein
Morning Ride
Relative effort 16. 16.06 mi. Time 1:05:36. Avg Speed 14.7 mph. Total Ascent 791 ft. Avg HR 122 bpm.
I napped for an hour and 18 minutes.
