Intentions
9 weeks to build a MONSTER
More miles [60.07 mi]
Monday, September 1
Recovery Report
- HRV: 51
- Resting HR: 53
- Sleep score: 89
- Training readiness: 21
- Body battery: 92
Weight Goal
173.3 lbs - 207g carbs. 112g protein. 112g fat.
Morning Run
Warm up - leg swings
Performance condition +2. Relative effort 33. 5.40 mi. Time 51:18. Avg Pace 9:30 /mi. Total Ascent 364 ft. Avg HR 140 bpm.
Warm down - 28 minute weighted walk
Night Mobility and Stretch (10 minutes)
Tuesday, September 2
Recovery Report
- HRV: 44
- Resting HR: 53
- Sleep score: 55
- Training readiness: 37
- Body battery: 69
Weight Goal
171.6 lbs - 231g carbs. 123g protein. 89g fat.
Pre-Run (10 minutes)
Legs, shoulder ER, glutes, abs
Morning Workout
Warm up - leg swings, jog, ankle mobility, plyos
Performance condition +4. Relative effort 52. 3 x 2k (Time 9:54.7, 9:53.1, 9:46.7. Avg Pace 7:59, 7:57, 7:52. Avg HR 150, 157, 156 bpm.). This was a tough one.
Warm down - .54 mi walk
Night Mobility and Stretch (10 minutes)
Wednesday, September 3
Recovery Report
- HRV: 42
- Resting HR: 54
- Sleep score: 79
- Training readiness: 26
- Body battery: 71
Weight Goal
170.4 lbs - 335g carbs. 98g protein. 86g fat.
Afternoon Ride
Relative effort 21. 16.99 mi. Time 1:00:32. Avg Speed 16.8 mph. Total Ascent 417 ft. Avg HR 129 bpm.
Thursday, September 4
Recovery Report
- HRV: 42
- Resting HR: 56
- Sleep score: 65
- Training readiness: 39
- Body battery: 76
Weight Goal
170.8 lbs - 176g carbs. 144g protein. 84g fat.
Morning Workout
Warm up - jog, leg swings, ankle mobility, calf raise, squats, plyos
Performance condition +3. Relative effort 138. 9 mi steady. Avg Pace 8:40. Avg HR began at 148 bpm and went up to 166 bpm.
Warm down - a short walk
Friday, September 5
Recovery Report
- HRV: 35
- Resting HR: 58
- Sleep score: 60
- Training readiness: 1
- Body battery: 47
Weight Goal
170.7 lbs - 287g carbs. 77g protein. 59g fat.
Gym Session (20 minutes)
Hammer Ab Crunch 1x6 (70 too heavy) 3x8 (50)
Hammer Iso-lateral High Row 3x6 (70)
Bench 1x8 (95) 1x6 (115) 1x5 (135)
Barbell press 1x6 (65) 1x6 (75) 1x6 (80)
Pull-ups 5 “NEW MAX”
Saturday, September 6
Recovery Report
- HRV: 46
- Resting HR: 55
- Sleep score: 79
- Training readiness: 1
- Body battery: 66
Weight Goal
173.8 lbs - 237g carbs. 66g protein. 57g fat.
Sunday, September 7
Recovery Report
- HRV: 51
- Resting HR: 54
- Sleep score: 78
- Training readiness: 39
- Body battery: 90
Weight Goal
173.3 lbs - 290g carbs. 125g protein. 115g fat.
Morning Long Run
Warm up - jog, leg swings, ankle mobility, squat
Performance condition +4. Relative effort 104. 18.01 mi. Time 2:48:02. Avg Pace 9:20 /mi. Total Ascent 367 ft. Avg HR 140 bpm.
Warm down - short walk
