Intentions
Hopefully recover from sickness [getting there]
Focus on mobility and body weight exercise [√]
Miles [38.15 mi]
Monday, August 18
Recovery Report
- HRV: 46
- Resting HR: 55
- Sleep score: 68
- Training readiness: 66
- Body battery: 59
Weight Goal
No scales, just make good decisions. I wasn't very disciplined today. I think being sick for a week is getting me down.
Beach Walk
1 mi
Tuesday, August 19
Recovery Report
- HRV: 46
- Resting HR: 55
- Sleep score: 66
- Training readiness: 65
- Body battery: 55
Weight Goal
Same as yesterday, I had ice cream and binged on chips.
Yoga With Adriene (20 minutes)
Yoga For Sick Recovery
Wednesday, August 20
Recovery Report
- HRV: 54
- Resting HR: 55
- Sleep score: 81
- Training readiness: 73
- Body battery: 76
Weight Goal
I didn't do too bad.
Body Weight Circuit (15 minutes)
Lunge, push-ups, flutter kicks, get-ups, single leg RDL, calf isometrics
I struggle without endurance exercise. I think it might define me. I want to do hard things.
Thursday, August 21
Recovery Report
- HRV: 43
- Resting HR: 55
- Sleep score: 72
- Training readiness: 73
- Body battery: 44
Weight Goal
I was 300 under calorie. 306g carbs. 54g protein. 72g fat.
Morning Movement (10 minutes)
This was a challenge, my lower back was mobility was bleak.
Travel home from Myrtle Beach
Zwift - Tempus Fugit in Watopia
Relative effort 10. 15.42 mi. Time 1:00:12. Avg Speed 15.4 mph. Total Ascent 128 ft. Avg Power 78 W. Avg HR 105 bpm.
Friday, August 22
Recovery Report
- HRV: 38
- Resting HR: 56
- Sleep score: 55
- Training readiness: 59
- Body battery: 40
Weight Goal
174.5 lbs - 304g carbs. 164g protein. 60g fat.
Weighted Walk
2 mi plus 4 x 100m strides
Zwift - The Classic in Watopia
Relative effort . 12.60 mi. Time 1:00:10. Avg Speed 12.6 mph. Total Ascent 699 ft. Avg Power 94 W. Avg HR 109 bpm.
Night Stretch (10 minutes)
Saturday, August 23
Recovery Report
- HRV: 46
- Resting HR: 55
- Sleep score: 78
- Training readiness: 65
- Body battery: 49
Weight Goal
172.3 lbs - 237g carbs. 65g protein. 98g fat.
171.6 lbs - post run
Pre-Run (10 minutes)
Legs, glutes, abs, push-ups, pull-ups
Morning Run
Warm up - jog, leg swings, ankle mobility, squats, hops
Performance condition +2. Relative effort 31. 6.00 mi. Time 59:33. Avg Pace 9:55 /mi. Total Ascent 328 ft. Avg HR 138 bpm.
Warm down - walk down the spit and back
Sunday, August 24
Recovery Report
- HRV: 50
- Resting HR: 52
- Sleep score: 86
- Training readiness: 68
- Body battery: 68
Weight Goal
171.3 lbs - 232g carbs. 113g protein. 90g fat.
Gym Session (31 minutes)
Life Fitness knee ups 4/10
Light stretching - hamstrings and adductors
Barbell press 4x6 (65)
Life Fitness rowing L4 1k 4:25
Farmer's carry 4x25 yds (90)
Step ups 4x5
Pull-ups 4 “NEW MAX”
Life Fitness Assisted Pull-up 3x5 (70)
Cybex Abdominal 20 (50)
Cybex Back Extension 20 (70)
Hydro massage (10 minutes)
