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)
