Intentions
5 weeks to build a MONSTER
Detox [5 days with no alcohol]
Bring yoga/stretch/mobility back [x4]
Miles [47.37 mi]
Monday, September 29
Recovery Report
- HRV: 48
- Resting HR: 55
- Sleep score: 89
- Training readiness: 23
- Body battery: 96
Weight Goal
171.1 lbs - 230g carbs. 131g protein. 69g fat.
Dumbbell Circuit (10 minutes)
Bridge with press 3x12, squat 3x6, gorilla row 3x5 all with 30s
Renegade rows 1x10, curls 1x10, lateral raise 1x8 all with 10s
Lateral walk with curls, marching with press all with 10s and red band
Greenway Spin
Relative effort 13. 12.77 mi. Time 1:02:51. Avg Speed 12.2 mph. Total Ascent 217 ft. Avg HR 118 bpm.
How did I feel - I can't say that this ride sparked joy, but it was nice to get out and move. The only issue I had was with an unaware young guy in a group run not looking up and I had to yell at him.
NTC Sunset Stretch (11 minutes)
Tuesday, September 30
Recovery Report
- HRV: 52
- Resting HR: 53
- Sleep score: 72
- Training readiness: 59
- Body battery: 82
Weight Goal
171.6 lbs - 376g carbs. 137g protein. 123g fat.
Morning Run
Warm up - jog, leg swings, ankle mobility, hops
Performance condition +3. Relative effort 20. 3x Chestnut Ridge. 6.15 mi. Time 1:00:02. Avg Pace 9:45 /mi. Total Ascent 230 ft. Avg HR 134 bpm.
How did I feel - This was a fairly easy run. I had no niggles. I did feel a little blah and had a not-well feeling in my gut. I attributed it to switching up my morning pre-run meal from oats to yogurt.
NTC Sunset Stretch (11 minutes)
Wednesday, October 1
Recovery Report
- HRV: 46
- Resting HR: 56
- Sleep score: 82
- Training readiness: 70
- Body battery: 74
Weight Goal
173.1 lbs - 347g carbs. 92g protein. 93g fat.
Pre-Run (10 minutes)
SSE, glutes with band, abs, bird dog, lunge with med ball
Morning Workout
Warm up - leg swings, jog, ankle mobility, plyos
Performance condition +3. Relative effort 70. 5 x 1 mi (7:49.6, 7:50.0, 7:50.0, 7:50.3, 7:47.6. Avg HR 156 bpm.)
Warm down - 1 mi walk
How did I feel - I'm still feeling a little blah and not-well in my gut. This didn't hamper the workout. I noticed my left hip but it wasn't enough to call it a niggle. I nailed my splits and 5 reps was plenty - one more would have been too much.
Thursday, October 2
Recovery Report
- HRV: 36
- Resting HR: 59
- Sleep score: 65
- Training readiness: 16
- Body battery: 37
Travel to Salt Lake City - It was an exhausting day which started yesterday. We spent the night at the Airport Hilton to avoid having to get up as early, but my sleep wasn't very good. Both flights were good and we got here around 11:00. We had short shuttle ride for car rental. The hotel is ok, quieter than I expected. We had lunch and dinner at the Robert's Restaurant, it was good enough and a short walk from the hotel. Salt Lake City is nothing like I expected.
Friday, October 3
Recovery Report
- HRV: 46
- Resting HR: 59
- Sleep score: 77
- Training readiness: 42
- Body battery: 69
Weight Goal
241g carbs. 108g protein. 108g fat.
Hotel Pre-Run (11 minutes)
Abs, SSE, lunges, dead bug, SL-RDL, foam roll, BOSU ball
Morning Run
I did not bring my HRM on this trip so I'm not tracking the data. 4.37 mi with 4 x strides. Time 41:20. Avg Pace 9:27 /mi. Total Ascent 39 ft.
How did I feel - I felt ok, maybe feeling some effects from the elevation. It was too dark to venture out very far from the hotel.
Hotel Strength Session (11 minutes)
Bridge with press 3x12, squat 3x6, gorilla row 3x5 all with 30s.
Cable high row, BOSU ball, kneeling press > side bend
Drive to Moab > La Sal. Dinner at Spokes and Center. Hamburger and fries. My first alcohol since Saturday.
NTC Sunset Stretch (11 minutes)
Saturday, October 4
Recovery Report
- HRV: 33
- Resting HR: 60
- Sleep score: 63
- Training readiness: 44
- Body battery: 33
Weight Goal
204g carbs. 146g protein. 129g fat.
Morning 1 in La Sal - I had a little stress and did not sleep very well.
Mad Moose Arches Trail Race
This was one of the hardest races I've ever done. The elevation, sand, rocks, and wind made it one for the ages. I finished 5th in a very strong field.
How did I feel - I think I had some issues with the elevation and I was overly concerned with the possibility of injuring myself.
Dinner in Moab at El Tapatio. I had birria tacos, not the best I've ever had but considering my state of being under fueled it did the trick. Ice cream at the Moab Dinner.
NTC Sunset Stretch (11 minutes)
Sunday, October 5
Recovery Report
- HRV: 34
- Resting HR: 59
- Sleep score: 55
- Training readiness: 1
- Body battery: 35
Morning 2 in La Sal - I slept much better last night. I do have some soreness from the race, particularly my anterior tibialis. We have met a couple interesting folks. The couple from San Diego were camping in a Project M Four Wheel camper. They spoke highly of it. We took an early drive up La Sal Mountain to Medicine Lake. A little over 10,000 feet.
This afternoon we drove back to Moab and into Arches. Hiked out to Landscape arch. We had dinner at Gloria's. I had steak tacos.
