Intentions
8 weeks to build a MONSTER
Reduce sweets and salty snacks [somewhat]
More miles [71.44 mi]
Monday, September 8
Recovery Report
- HRV: 48
- Resting HR: 54
- Sleep score: 79
- Training readiness: 1
- Body battery: 70
Weight Goal
173.1 lbs - 312g carbs. 99g protein. 97g fat.
I got a migraine around 2:00 and had a low-grade headache the rest of the day.
Tuesday, September 9
Recovery Report
- HRV: 54
- Resting HR: 53
- Sleep score: 91
- Training readiness: 31
- Body battery: 100
Weight Goal
174.3 lbs - 268g carbs. 127g protein. 76g fat.
Pre-Run (10 minutes)
SSE, legs, glutes, abs
Morning Workout
Warm up - jog, leg swings, lunges, plyos
Performance condition +3. Relative effort 42. 4 x 1200m (5:48.9, 5:48.5, 5:46.3, 5:47.6. Avg Pace 7:46. Avg HR 154 bpm.)
Warm down - .61 mi walk
Gym Session (25 minutes)
Squats 1x6 (45) 1x6 (65) 1x6 (85) 1x6 (95) SL Cybex Leg Press 1x6 (70) 1x6 (90) 1 x 6 (110) Hammer Seated calf 3x10 plus isometric (50) Life Fitness Row SA 1x8 (100) 1x8 (115) Hammer Decline 1x15 (45) 2x5 (90) Pull-ups 5
Wednesday, September 10
Recovery Report
- HRV: 40
- Resting HR: 55
- Sleep score: 63
- Training readiness: 21
- Body battery: 58
Weight Goal
173.7 lbs - 299g carbs. 113g protein. 109g fat.
Afternoon Ride
Relative effort 19. 15.86 mi. Time 1:01:23. Avg Speed 15.5 mph. Total Ascent 627 ft. Avg HR 128 bpm.
Thursday, September 11
Recovery Report
- HRV: 50
- Resting HR: 56
- Sleep score: 69
- Training readiness: 56
- Body battery: 72
Weight Goal
174.5 lbs - 180g carbs. 98g protein. 79g fat.
Pre-Run
Calf and hamstring stretch, squats
Morning Workout
Warm up - jog, leg swings, ankle mobility, plyos
Performance condition +3. Relative effort 47. 5 mi easy. 3 mi tempo (Avg Pace ~8:23. Avg HR 152 bpm.)
Warm down - .55 mi walk. Recover Simple Lower Body Stretch
Home Gym (20 minutes)
Swiss ball curl 2x10, Tippy birds 2x8
Flutter kicks 2x30, Heel touches 2x15, Russian twist 15
KB Curls 2x12 (25), Press 2x15 (25), Upright row 2x15 (25), Teapot 2x10 (25),
Tricep 2x20 (25), Alt row 2x20 (25), Kneeling clean > halo 8 (25),
Push-ups 2x15, Pull-ups 2x3
Friday, September 12
Recovery Report
- HRV: 44
- Resting HR: 54
- Sleep score: 76
- Training readiness: 40
- Body battery: 59
Weight Goal
173.8 lbs - 320g carbs. 100g protein. 116g fat.
Morning Run - Recovery
Warm up - jog, leg swings, ankle mobility, plyos
Performance condition +3. Relative effort 20. 4.01 mi. Time 38:11. Avg Pace 9:31 /mi. Total Ascent 144 ft. Avg HR 138 bpm.
Warm down - nothing much
Saturday, September 13
Recovery Report
- HRV: 39
- Resting HR: 57
- Sleep score: 70
- Training readiness: 44
- Body battery: 61
Weight Goal
173.0 lbs - 292g carbs. 88g protein. 72g fat.
Pre-Run (10 minutes)
Legs, abs, glutes, push-ups, SSE
Morning Long Run
Warm up - jog, leg swings, ankle mobility, plyos
Performance condition +5. Relative effort 120. 14.01 mi. Time 2:07:35. Avg Pace 9:06 /mi. Total Ascent 561 ft. Avg HR 144 bpm.
Warm down - .5 mi walk
This 14 was harder than I thought it would be; then I looked at my Garmin week and the past 7 days I ran 51 miles. I spent the rest of the afternoon and evening on the couch.
Sunday, September 14
Recovery Report
- HRV: 47
- Resting HR: 53
- Sleep score: 71
- Training readiness: 1
- Body battery: 74
Weight Goal
No weigh in - 318g carbs. 116g protein. 56g fat.
Gravel Ride
Relative effort 23. 20.88 mi. Time 1:31:15. Avg Speed 13.7 mph. Total Ascent 679 ft. Avg HR 120 bpm.
Gym Session (28 minutes)
Hammer GB Squat 2x6 (90) 2x6 (110)
Hammer Seated calf 3x10 plus isometric (50)
SL Cybex Leg Press 1x10 (70) 1x6 (90) 1 x 6 (110)
Bench 8 (95) 8 (115) 5 (135)
Hammer Iso-lateral Shoulder Press 3x6 (45)
Pull-ups 5
Life Fitness Pulldown 1x8 (85) 1x6 (100) 1x5 (115)
