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.
