Intentions
Find my normal [in progress]
Get some miles in [37.44 mi]
Go to the gym [√]
Monday, August 25
Recovery Report
- HRV: 48
- Resting HR: 57
- Sleep score: 82
- Training readiness: 81
- Body battery: 66
Weight Goal
171.3 lbs - 276g carbs. 113g protein. 109g fat.
Morning Run
Warm up - ankle mobility, leg swings, jog, plyos
Performance condition +4. Relative effort 27. 4.01 mi. Time 37:37. Avg Pace 9:22 /mi. Total Ascent 98 ft. Avg HR 140 bpm.
Warm down - 1 mi walk
KB Circuit (4 minutes)
Around the world 20, curls 10, press 15, row 20, push ups 10, tricep 15, upright rows 10, teapots 20 (25 lbs)
Tuesday, August 26
Recovery Report
- HRV: 42
- Resting HR: 56
- Sleep score: 70
- Training readiness: 55
- Body battery: 44
Weight Goal
172.4 lbs - 255g carbs. 181g protein. 99g fat.
Pre-Run (10 minutes)
Legs, SSE, glutes, abs, dead hang
Morning Workout
Warm up - jog, ankle mobility, leg swings, plyos
Performance condition +4. Relative effort 20. 4 x 400m (Time 1:48.1, 1:48.0, 1:48.5, 1:47.7. Avg Pace 7:15. Avg HR 150 bpm)
Warm down - 2 mi walk with weighted vest (36 minutes)
Gym Session (28 minutes)
KB DL 4 x 5 (70)
Life Fitness Pulldown 8 (50) 3 x 5 (100)
Cybex Leg Press 10 (110) 10 (130) 2 x 10 (150)
Bench 8 (95) 6 (105) 4 (115) 4 (135)
Hammer Iso-lateral Row 4 x 6 (90)
Hammer Standing Calf 4 x 8 (110)
Napping (20 minutes)
NTC - Wind Down Yoga (15 minutes)
Wednesday, August 27
Recovery Report
- HRV: 39
- Resting HR: 56
- Sleep score: 78
- Training readiness: 57
- Body battery: 38
Weight Goal
172.3 lbs - 175g carbs. 145g protein. 102g fat.
Thursday, August 28
Recovery Report
- HRV: 40
- Resting HR: 56
- Sleep score: 77
- Training readiness: 60
- Body battery: 50
Weight Goal
172.8 lbs - 470 g carbs. 104g protein. 95g fat.
Pre-Run (10 minutes)
Legs, SSE, glutes, abs, push-ups
Morning Workout
Warm up - jog, ankle mobility, leg swings, plyos
Performance condition +4. Relative effort 40. 5 mi aerobic. Avg Pace 8:46.
Warm down - 2 mi walk with weighted vest (40 minutes)
I did not do the Double-T. Instead we met up with John, Susie, and Justin for sushi and wine. Afterwards we went to DQ for a Blizzard.
Friday, August 29
Recovery Report
- HRV: 32
- Resting HR: 59
- Sleep score: 38
- Training readiness: 1
- Body battery: 31
Weight Goal
174.3 lbs - 352g carbs. 106g protein. 67g fat.
It is crazy to think that an evening out with friends with a couple glasses of wine, sushi, and a Blizzard would wreck my recovery as much as it did. I need to decide to not be so fragile.
"Build a monster, race like a monster. If you're afraid of a 5 mile tempo, and think reps might be easier, do a f*Cking 6 mile tempo. Tell your brain to relax, or you'll add another mile." Scully
Morning Run
Warm up - leg swings, ankle mobility, calf raise, single leg squat,
Performance condition +4. Relative effort 30. 4.01 mi. Time 36:24. Avg Pace 9:05 /mi. Total Ascent 161 ft. Avg HR 142 bpm.
Warm down - a relaxing sit on the deck under the umbrella
"If someone can prove me wrong and show me my mistake in any thought or action, I shall gladly change. I seek the truth, which never harmed anyone: the harm is to persist in one's own self-deception and ignorance." Marcus Aurelius
Saturday, August 30
Recovery Report
- HRV: 40
- Resting HR: 56
- Sleep score: 82
- Training readiness: I didn't record.
- Body battery: 55
Weight Goal
174.9 lbs - 182g carbs. 66g protein. 81g fat.
Norris Watershed Run
Warm up - leg swings, ankle mobility, jog
Relative effort 96. This got hard after 10. 13.14 mi. Time 2:05:01. Avg Pace 9:31 /mi. Total Ascent 479 ft. Avg HR 142 bpm.
Warm down - 5 minute walk
We had a good time hanging out at Clinch River Brewing.
Sunday, August 31
Recovery Report
- HRV: 37
- Resting HR: 55
- Sleep score: 68
- Training readiness: 1
- Body battery: 42
Weight Goal
173.3 lbs - 230g carbs. 95g protein. 73g fat.
Body Weight Circuit (10 minutes)
3 rounds of calf raise, squat, push-ups, dips, pull-ups, bridge, flutter kicks
