Intentions
7 weeks to build a MONSTER [made some progress this week]
Bring yoga/stretch/mobility back [working]
Miles [66.57 mi]
Monday, September 15
Recovery Report
- HRV: 46
- Resting HR: 58
- Sleep score: 82
- Training readiness: 17
- Body battery: 68
Weight Goal
172.8 lbs - 214g carbs. 191g protein. 96g fat.
Pre-Run (8 minutes)
SSE, glutes, abs
Morning Run
Warm up - jog, leg swings, ankle mobility, plyos
Performance condition +4. Relative effort 30. 5.01 mi. Time 45:46. Avg Pace 9:09 /mi. Total Ascent 144 ft. Avg HR 140 bpm.
Warm down - 1 mi walk
Tuesday, September 16
Recovery Report
- HRV: 45
- Resting HR: 56
- Sleep score: 83
- Training readiness: 27
- Body battery: 75
Weight Goal
172.1 lbs - 312g carbs. 103g protein. 104g fat.
Pre-Run (10 minutes)
Legs, SSE, glutes, abs, push-ups, dead hangs
Morning Workout
Warm up - leg swings, ankle mobility, job, plyos
Performance condition +4. Relative effort 63. 2 x 3 mi. Time 25:55.8, 25:42.2. Avg Pace 8:38, 8:34. Avg HR 146, 150 bpm.
Warm down - 1 mi walk
Night Stretch (10 minutes)
Wednesday, September 17
Recovery Report
- HRV: 50
- Resting HR: 575
- Sleep score: 81
- Training readiness: 19
- Body battery: 63
Weight Goal
172.8 lbs - 239g carbs. 148g protein. 53g fat.
Afternoon Ride
Relative effort 20. 15.29 mi. Time 1:00:38. Avg Speed 15.1 mph. Total Ascent 383 ft. Avg HR 128 bpm.
NTC Runner's Yoga Cooldown Flow (10 minutes)
Yes Team!
Thursday, September 18
Recovery Report
- HRV: 52
- Resting HR: 57
- Sleep score: 78
- Training readiness: 63
- Body battery: 72
Weight Goal
172.6 lbs - 214g carbs. 106g protein. 81g fat.
Morning Workout
Warm up - jog, leg swings, ankle mobility
Performance condition +3. Relative effort 96. 10 mi aerobic. Time 1:27:23. Avg Pace 8:44.3. Avg HR 146 bpm. This was fun!
Warm down - 1 mi walk
Afternoon Nap (30 minutes)
NTC Restorative Yin (17 minutes)
Friday, September 19
Recovery Report
- HRV: 45
- Resting HR: 57
- Sleep score: 77
- Training readiness: 17
- Body battery: 56
I had a little trouble getting to sleep. I was startled awake at least 3 times
Weight Goal
172.8 lbs - 216g carbs. 144g protein. 103g fat.
Morning Run
Warm up - jog, leg swings, ankle mobility
Performance condition +3. Relative effort 10. 4.01 mi. Time 39:34. Avg Pace 9:53 /mi. Total Ascent 43 ft. Avg HR 129 bpm.
Warm down - nothing really
Saturday, September 20
Recovery Report
- HRV: 43
- Resting HR: 57
- Sleep score: 77
- Training readiness: 54
- Body battery: 61
Weight Goal
173.2 lbs - 260g carbs. 115g protein. 74g fat.
Pre-Run (10 minutes)
Legs, abs, glutes
Morning Long Run
Warm up - jog, leg swings, ankle mobility
Performance condition +3. Relative effort 135. 20.01 mi. Time 3:06:32. Avg Pace 9:19 /mi. Total Ascent 689 ft. Avg HR 142 bpm.
Warm down - hanging out with John and Justin
Nap (30 minutes)
This made a big difference in how I feel.
NTC Runner's Restorative (10 minutes)
Sunday, September 21
Recovery Report
- HRV: 38
- Resting HR: 58
- Sleep score: 77
- Training readiness: 10
- Body battery: 40
Weight Goal
171.9 lbs - 314g carbs. 64g protein. 71g fat.
Stonehenge Golf
My drives and fairways shots were not good. I chipped and putted okay. We got rained out again.
