Weekly Recap 33 - August 11, 2025

Intentions

Limit salty snacks and sweets [x]

Get in a couple of gym sessions [x]

Continue pull-up program [x]

Get my miles in - 1 ride and 5 runs [12.07 mi]

Monday, August 11

Recovery Report

• HRV: 51
• Resting HR: 53
• Sleep score: 83
• Training readiness: 59
• Body battery: 82

Weight Goal

171.5 lbs - 255g carbs. 96g protein. 98g fat.

Pre-Run (10 minutes)

SSE, legs, glute medius, abs

Morning Run

Warm up - leg swings, jog, ankle mobility, plyos

Performance condition +5. Relative effort 13. 4.02 mi. Time 37:02. Avg Pace 9:12 /mi. Total Ascent 82 ft. Avg HR 133 bpm.

Warm down - 1 mi walk with weighted vest and stretch

KB Circuit (16 minutes)

Around the world 60, curls 34, press 60, row 60, push ups 45, tricep 60, upright rows 30, teapots 60 (20 lbs for sets 1 and 2. 25 lbs for the third)

Pull-Up Program

Max reps 2. Iso x 10 ct. with 1 negatives. Scap pulls 6.

Tuesday, August 12

Recovery Report

• HRV: 57
• Resting HR: 51
• Sleep score: 74
• Training readiness: 67
• Body battery: 83

Weight Goal

171.3 lbs - 313g carbs. 130g protein. 130g fat.

Pre-Run (10 minutes)

Legs, abs, glutes, SSE

Morning Workout

Warm up - jog, leg swings, ankle mobility, plyos, stretch

Performance condition +4. Relative effort 47. 6 x 800m. Time 3:45.5, 3:40.9, 3:31.0 (hammer rep), 3:40.4, 3:39.8, 3:40.2. Avg Pace 7:22. Avg HR 154 bpm.

Warm down - It started pouring rain and I didn't get my walk in.

After lunch I started feeling like I was taking a cold.

Wednesday, August 13

Recovery Report

• HRV: 51
• Resting HR: 55
• Sleep score: 70
• Training readiness: 62
• Body battery: 59

Weight Goal

171.3 lbs - 320g carbs. 89g protein. 69g fat.

Night Stretch (10 minutes)

Thursday, August 14

Recovery Report

• HRV: 40
• Resting HR: 55
• Sleep score: 23
• Training readiness: 62
• Body battery: 30

Weight Goal

171.3 lb

I briefly thought I was getting better then, per usual I was sucker punched by reality. Really nasty cough.

Night Stretch (10 minutes)

Friday, August 15

Recovery Report

• HRV: 34
• Resting HR: 56
• Sleep score: 33
• Training readiness: 10
• Body battery: 17

Garmin knows I'm sick. I had a Telehealth visit at 10:30 and hopefully will be getting some meds phoned in to Walgreens.

Weight Goal

I did not weigh in this morning.

Saturday, August 16

Recovery Report

• HRV: 45
• Resting HR: 56
• Sleep score: 74
• Training readiness: 53
• Body battery: 47

Weight Goal

171.4 lbs

Night Stretch (10 minutes)

Sunday, August 17

Recovery Report

• HRV: 47
• Resting HR: 53
• Sleep score: 83
• Training readiness: 66
• Body battery: 63

Weight Goal

172.0 lbs

Travel day to Myrtle Beach - I was sure we would make, and I figured it would be tiring. We did make it and I am tired.

Weekly Recap 32 - August 4, 2025

Intentions

Limit salty snacks and sweets [this was more challenging]

Get in a couple of gym sessions [x]

Begin pull-up program [√]

Get my miles in - 4 rides and 3 runs [92.08 mi]

Monday, August 4

Recovery Report

• HRV: 57
• Resting HR: 54
• Sleep score: 75
• Training readiness: 74
• Body battery: 83

Weight Goal

173.2 lbs - 100g protein. I gave in to some chips and salsa.

Lunch Ride

Relative effort 15. 16.02 mi. Time 1:04:27. Avg Speed 14.9 mph. Total Ascent 876 ft. Avg HR 119 bpm. 1 short lap, 2 long laps, 1 extra hill lap.

Pull-Up Program

Warm up - KB rows and SSE
Max reps 2. Negatives x 3. Assisted 3 x 5

Night Stretch

Hip flexor x 3

Tuesday, August 5

Recovery Report

• HRV: 63
• Resting HR: 49
• Sleep score: 72
• Training readiness: 79
• Body battery: 86

Weight Goal

173.9 lbs - 264g carbs. 103g protein. 100g fat.

Pre-Run (10 minutes)

Glute medius, legs, abs, SSE

Morning Workout

Warm up - jog, leg swings, ankle mobility, plyos

Performance condition +3. Relative effort 49. 3 x 1 mi (7:49.3, 7:48.0, 7:47.4). Avg Pace 7:48. Avg HR 155 bpm. I opted out of the hilly bits hoping my left glute/hamstring issue would tolerate the workout better.

Warm down - Recover Simple Lower Body Stretch (10 minutes)

Before Bed Pre/Rehab

Single leg RDL and hip flexor stretch

Wednesday, August 6

Recovery Report

• HRV: 56
• Resting HR: 51
• Sleep score: 85
• Training readiness: 72
• Body battery: 75

Weight Goal

174.4 lbs - carbs 334g, protein 114g, fat 100g - I was over calories.

Zwift - Tick Tock in Watopia

Relative effort 8. 14.01 mi. Time 1:00:12. Avg Speed 14.0 mph. Total Ascent 210 ft. Avg Power 73 W. Avg HR 98 bpm.

Before Bed Pre/Rehab

Single leg RDL, hip flexor stretch, and calf extension

Thursday, August 7

Recovery Report

• HRV: 45
• Resting HR: 52
• Sleep score: 74
• Training readiness: 83
• Body battery: 68

Weight Goal

173.8 lbs - carbs 194g, protein 150g, fat 69g

Zwift - Pacer Group Ride: Astoria Line 8 in New York with Bernie

Relative effort 9. 12.11 mi. Time 46:03. Avg Speed 15.8 mph. Total Ascent 797 ft. Avg Power 120 W. Avg HR 115 bpm.

Friday, August 8

Recovery Report

• HRV: 60
• Resting HR: 50
• Sleep score: 79
• Training readiness: 87
• Body battery: 75

Weight Goal

173.7 lbs - carbs 278g, protein 71g, fat 89g

Pre-Run KB Circuit

Around the world 20, curls 12, press 16, row 12, push ups 15 (20 for each movement)

Morning Workout

Warm up - job, leg swings, ankle mobility, plyos, calf extension, step ups

Performance condition +3. Relative effort 40. 3 mi easy and 3 mi steady (Pace / mi 8:39.0, 8:38.8, 8:36.7. Avg HR 150 bpm)

Warm down - 1.08 mi walk with stretches

Hamstring Rehab

Saturday, August 9

Recovery Report

• HRV: 53
• Resting HR: 48
• Sleep score: 80
• Training readiness: 72
• Body battery: 72

Weight Goal

173.1 lbs - carbs 327g, protein 103g, fat 127g

Long Run

Warm up - jog, leg swings, ankle mobility, calf extension, step ups, plyos

Performance condition +3. Relative effort 105. 14.01 mi. Time 2:11:41. Avg Pace 9:24 /mi. Total Ascent 518 ft. Calories 1,684. Avg HR 142 bpm.

Warm down - 1.09 mi walk and stretch

Sunday, August 10

Recovery Report

My watch battery was too low to provide good data.

Weight Goal

174.0 lbs - carbs 197g, protein 95g, fat 134g

Lunch Ride

Relative effort 20. 20.73 mi. Time 1:17:28. Avg Speed 16.1 mph. Total Ascent 787 ft. Avg HR 122 bpm.

Weekly Recap 31 - July 28, 2025

Intentions

Limit salty snacks and sweets [√]

Get in a couple of gym sessions [√]

Get my miles in (79.40 mi)

Monday, July 28

Recovery Report

• HRV: 48
• Resting HR: 53
• Sleep score: 84
• Training readiness: 75
• Body battery: 71

Weight Goal

173.7 lbs - I had some ice cream yesterday and too much alcohol over the weekend.

Pre-Run (10 minutes)

Legs, scapular stability exercises (SSE), abs, glutes

Morning Run

Warm up - leg swings, ankle mobility, jog

Performance condition +6. Relative effort 22. 5.00 mi. Time 46:03. Avg Pace 9:12 /mi. Total Ascent 151 ft. Avg HR 135 bpm.

Warm down - 1 mi walk with stretches

Tuesday, July 29

Recovery Report

• HRV: 57
• Resting HR: 50
• Sleep score: 77
• Training readiness: 77
• Body battery: 97

Weight Goal

173.4 lbs - I was over calories and only 96g of protein

Pre-Run (10 minutes)

SSE, legs, abs, glutes

Morning Workout

Warm up - leg swings, jog, ankle mobility, hops & drill x 2

Performance condition +4. Relative effort 53. 5 x 1k (4:52.5, 4:51.2, hammer rep 4:41.1, 4:52.3, 4:50.0) Avg pace 7:46. Avg HR 154 bpm.

Warm down - .5 mi walk and stretches

KB Circuit (15 minutes)

Around the world 60, curls 36, press 52, row 52, push ups 45, upright rows 39, teapots 70 (20 for each movement)

Wednesday, July 29

Recovery Report

• HRV: 50
• Resting HR: 53
• Sleep score: 81
• Training readiness: 70
• Body battery: 67

Weight Goal

174.9 lbs - 163g protein

Morning Ride

Relative effort 13. 16.01 mi. Time 1:03:05. Avg Speed 15.2 mph. Total Ascent 856 ft. Avg HR 117 bpm. The Cinelli was not shifting very good today. I did some adjustments and it seems to be better now.

Night Stretch (12 minutes)

Thursday, July 31

Recovery Report

• HRV: 65
• Resting HR: 52
• Sleep score: 80
• Training readiness: 83
• Body battery: 99

Weight Goal

173.1 lbs

Pre-Run (10 minutes)

SSE, glute, legs, abs

Morning Workout

Warm up - jog, leg swings, ankle mobility

Performance condition +2. Relative effort 62. 7 mi aerobic. Avg Pace 8:47. Avg HR 145 bpm. I had a few niggles - right calf, left IT band, left glute or hamstring attachment.

Warm down - 1 mi walk with a hamstring stretch

Friday, August 1

Recovery Report

• HRV: 70
• Resting HR: 49
• Sleep score: 76
• Training readiness: 65
• Body battery: 100

Weight Goal

172.7 lbs - 90g protein. I did some splurging on pizza, Skinny Pop, and a Milky Way.

Days off: July - 2 days 1 after Peachtree (travel) and 1 after Almost Crazy (traval and recovery from poor sleep). June 2 - days (GI issues and poor recovery numbers)

Recovery day due to running niggles.

Gym session (34 minutes)

Farmer's carry 4x25 yds (90)
Plank 1 minute
Side plank 30 seconds
Supine plank 40 seconds
Wall ball with slam 2x8 (14)
Kettlebell B squat 2x10 (50)
Hammer Standing Calf 3x8 (130)
Cybex Leg Extension 10 (35) 8 (40) 7 (60)
Cybex Seated Hamstring Curl 2x7 5 (30)
Hammer Iso-lateral Shoulder Press 8 (45) 6 (55) 4 (75)
D-Bell lateral 12 (20)
Red light therapy (10 minutes)
Hydro massage (10 minutes)

Saturday, August 2

Recovery Report

• HRV: 57
• Resting HR: 48
• Sleep score: 72
• Training readiness: 79
• Body battery: 87

Weight Goal

174.1 lbs - 108g protein

Pre-Run (10 minutes)

Hip abductors, SSE, abs, legs

Long Run

Warm up - leg swings, jog, plyos, ankle mobility

Performance condition +3. Relative effort . 13.01 mi. Time 2:00:35. Avg Pace 9:16 /mi. Total Ascent 367 ft. Avg HR 137 bpm.

Warm down - hanging out with Danny in the parking lot

Sunday, August 3

Recovery Report

• HRV: 48
• Resting HR: 53
• Sleep score: 79
• Training readiness: 79
• Body battery: 67

Weight Goal

172.1 lbs - 109g protein

Morning Ride

Relative effort 28. 27.73 mi. Time 1:46:20. Avg Speed 15.6 mph. Total Ascent 961 ft. Avg HR 121 bpm.

Gym session (28 minutes)

Life Fitness rowing L4 1 minute x 2
Hanging knee ups 2x10
Kettlebell swings 2x10 (25)
Kettlebell clean > curl > press > tricep extension 2x4 (35)
Hammer Iso-lateral Incline 9 (45) 6 (70) 4 (80)
Hammer Iso-lateral Low Row 8 (45) 7 (90) 5 (115)
Cybex Fly 8 (100) 7 (120)
Life Fitness Pulldown 6 (65) 5 (65)