Intentions
6 weeks to build a MONSTER [Saturday was a set back]
Bring yoga/stretch/mobility back [x4]
Miles [52.71 mi]
Monday, September 22
Recovery Report
- HRV: 48
- Resting HR: 53
- Sleep score: 81
- Training readiness: 52
- Body battery: 83
Weight Goal
172.6 lbs - 230g carbs. 127g protein. 82g fat.
North Boundary Loop
Relative effort 24. 9.18 mi. Time 55:27. Avg Speed 9.9 mph. Total Ascent 817 ft. Avg HR 128 bpm. This was a fun ride on gravel. Maybe a few too many down hills.
How did I feel - This was a lot of fun. I saw 2 deer and nearly ran over a squirrel. The climbing wasn't an issue, but the downhills were a bit much. Too much gravel and I was a little apprehensive.
NTC Anytime Athlete Recovery Flow (12 minutes)
Tuesday, September 23
Recovery Report
- HRV: 44
- Resting HR: 58
- Sleep score: 70
- Training readiness: 56
- Body battery: 65
Weight Goal
173.2 lbs - 413g carbs. 132g protein. 146g fat.
Pre-Run (10 minutes)
Legs, abs, glutes
Morning Workout
Warm up - jog, leg swings, ankle mobility, plyos
Performance condition +3. Relative effort 75. 3 x 2mi.
Warm down - 1 mi walk
How did I feel - I felt strong; focused on relaxing and staying calm when it got hard. I had a slight left glute niggle. I think I have some soreness from golf.
I got a migraine before second breakfast and I think it led to over eating the rest of the day.
NTC Sunset Stretch (11 minutes)
Wednesday, September 24
Recovery Report
- HRV: 43
- Resting HR: 58
- Sleep score: 68
- Training readiness: 29
- Body battery: 43
Weight Goal
174.1 lbs - 248g carbs. 96g protein. 74g fat.
Gym Session (26 minutes)
SL Cybex Leg Press 3x6 (90)
Cybex Leg Press 2x10 (90) 1x10 (110)
Hammer Iso-lateral High Row 3x5 (90)
Pull-ups 4
Bench 1x10 (95) 3x4 (135)
Hammer Iso-lateral Shoulder Press 3x7 (45)
Hammer Seated calf 3x6 plus isometric (90)
How did I feel - The leg press makes my left knee feel janky. I struggled with 4 pull-ups. I have neck issues that pop up while doing bench press.
I did not ride today. Anything I push to the evening stands a pretty good chance of not getting done. You can't build a monster without putting in the work.
NTC Sunset Stretch (11 minutes)
Thursday, September 25
Recovery Report
- HRV: 46
- Resting HR: 58
- Sleep score: 75
- Training readiness: 52
- Body battery: 72
Weight Goal
172.8 lbs - 270g carbs. 110g protein. 89g fat.
Pre-Run (10 minutes)
Abs, glutes, slant board goblet squats
Morning Workout
Warm up - jog, leg swings, ankle mobility, lateral shuffle
Performance condition +1. Relative effort 90. 7 mi steady. Avg Pace 8:37. Avg HR 153.
Warm down - 1 mi walk
How did I feel - I wasn't feeling great, nothing specific, just suffering from lack of motivation. My body is ok.
Zwift - Tempus Fugit in Watopia
Recovery ride. 6.46 mi. Time 30:12. Avg Speed 12.8 mph. Total Ascent 52 ft. Avg Power 52 W.
NTC Sunset Stretch (11 minutes)
Friday, September 26
Recovery Report
- HRV: 41
- Resting HR: 58
- Sleep score: 67
- Training readiness: 8
- Body battery: 44
Weight Goal
173.0 lbs - 222g carbs. 84g protein. 71g fat.
Morning Toast
Warm up - leg swings, step downs
Performance condition +7. Relative effort 13. 4.01 mi. Time 38:01. Avg Pace 9:30 /mi. Total Ascent 151 ft. Avg HR 132 bpm.
Warm down - nothing really
How did I feel - Garmin suggested I roll over and die, but I chose not do that. The early Kenyan shuffle was a nice way to lean into the run. I felt very good overall.
Dumbbell and Mat Work
3 sets of renegade rows, bridge with press, curls, squat, lateral raise, gorilla row
Travel to VA - I need to unpack some feelings on this.
Saturday, September 27
Recovery Report
- HRV: 43
- Resting HR: 55
- Sleep score: 78
- Training readiness: 44
- Body battery: 71
Weight Goal
174.0 lbs - 249g carbs. 69g protein. 77g fat.
Pre-Run (10 minutes)
2 circuits of renegade rows, bridge with press, curls, squat, lateral raise, gorilla row. Abs, SSE
Morning Long Run
Warm up - lag swings, jog, ankle mobility, plyos
Performance condition +4. Relative effort 84. 14.00 mi. Time 2:09:28. Avg Pace 9:15 /mi. Total Ascent 594 ft. Avg HR 140 bpm.
Warm down - 1 mi walk
Sunday, September 28
Recovery Report
- HRV: 28
- Resting HR: 55
- Sleep score: 40
- Training readiness: 1
- Body battery: 50
Weight Goal
172.2 lbs - 226g carbs. 86g protein. 101g fat.
I went out last night. Oak Room to Schulz Brau. This is not the way to build a monster.
