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.
