Intentions
3 weeks to build a MONSTER [working]
Adjust to being home [acclimated a little then went to Louisville, KY]
Bring yoga/stretch/mobility back [x2]
Miles [47.30 mi]
Monday, October 13
Recovery Report
- HRV: 50
- Resting HR: 57
- Sleep score: 81
- Training readiness: 56
- Body battery: 85
Weight Goal
175.0 lbs - 247g carbs. 116g protein. 68g fat.
Pre-Run (10 minutes)
Bird dog, flutter kicks, clams, bridge, suit cases, heel touch, twists
Morning Run
Warm up - jog, leg swings, hops
Performance condition +4. Relative effort 11. 4.01 mi. Time 35:41. Avg Pace 8:54 /mi. Total Ascent 82 ft. Avg HR 132 bpm.
Warm down - Weighted hill repeats 1.5 mi.
How did I feel - I was surprised I woke up in time to meet Justin. I got a little weird going up Chestnut Ridge.
Afternoon Nap (36 minutes)
Zwift - Hilltop Hustle in Watopia
11.04 mi. Time 1:00:22. Avg Speed 11.0 mph. Total Ascent 1,178 ft. Avg Power 114 W.
NTC Sunset Stretch (11 minutes)
added foam roll
Tuesday, October 14
Recovery Report
- HRV: 56
- Resting HR: 55
- Sleep score: 76
- Training readiness: 69
- Body battery: 85
Weight Goal
172.3 lbs - 275g carbs. 98g protein. 85g fat.
Pre-Run (10 minutes)
Bridge with press, hip flexion and abduction, gorilla row, lateral raise with march
Dead bug, foam roll
Morning Workout
Warm up - jog, leg swings, ankle mobility, hops 3x20
Performance condition +4. Relative effort 20. 4 x 400m (Time 1:45.4, 1:48.8, 1:45.8, 1:46.8. Avg Pace 7:09. Avg HR 145.)
Warm down - nothing
How did I feel - I somehow tweaked my lower back during my Pre-Run routine. This didn't hamper my run, but it was uncomfortable to start.
My lower back and possibly my psoas were both very sore by the this afternoon. I fell asleep during the Great British Baking Show and slept through the technical challenge.
NTC Sunset Stretch (11 minutes)
Wednesday, October 15
Recovery Report
- HRV: 64
- Resting HR: 54
- Sleep score: 85
- Training readiness: 85
- Body battery: 100
Weight Goal
171.3 lbs - 340g carbs. 72g protein. 78g fat.
I felt a little off all day with cold-like symptoms. I wanted to ride my bike but work got in the way. Also, we are losing daylight.
Thursday, October 16
Recovery Report
- HRV: 56
- Resting HR: 53
- Sleep score: 75
- Training readiness: 83
- Body battery: 89
Weight Goal
172.9 lbs - 340g carbs. 72g protein. 78g fat.
Pre-Run (5 minutes)
Planks x 20s
Morning Workout
Warm up - jog, leg swings, ankle mobility, hops
Performance condition +4. Relative effort 31. 5 mi aerobic. Avg Pace 8:41. Avg HR 142 bpm.
Warm down - 1.5 mi weighted walk hill repeats
How did I feel - Everything went well
Travel to Louisville, KY for Justin's bachelors/Urban Bourbon HM. We got a late start; arrived around 10:00. The condo is pretty awesome and very close to everything.
Friday, October 17
Recovery Report
- HRV: 47
- Resting HR: 54
- Sleep score: 75
- Training readiness: 55
- Body battery: 60
Pre-Run (10 minutes)
Abs, dead bugs, push-ups, lunges, step downs
Shake Out for Urban Bourbon
Relative effort 7. 3.00 mi. Time 27:28. Avg Pace 9:09 /mi. Total Ascent 95 ft. Avg HR 129 bpm.
We had breakfast at We went to the Michter's bar and had dinner at Proof.
Saturday, October 18
Recovery Report
- HRV: 42
- Resting HR: 56
- Sleep score: 75
- Training readiness: 73
- Body battery: 72
Pre-Race (10 minutes)
Plank, clams, some mobility, leg swings, step downs
Urban Bourbon HM
1:44:44 for first in Age Group. Avg HR 161 bpm. Max HR 178 bpm. Total Ascent 548 ft
How did I feel - I am really proud of this one. The course was hilly and I didn't let it get the best of me. I hope this is a good sign for NYC in 2 weeks.
Sunday, October 19
Recovery Report
- HRV: 30
- Resting HR: 58
- Sleep score: 58
- Training readiness: 3
- Body battery: 47
Travel home from Justin's bachelor HM party.
