Intentions
2 weeks of taper [Am I running enough?]
Bring yoga/stretch/mobility back [x4]
Miles [76.39 mi]
Monday, October 20
Recovery Report
- HRV: 55
- Resting HR: 54
- Sleep score: 92
- Training readiness: 76
- Body battery: 100
Weight Goal
172.3 lbs
Cherokee Blvd Cruisin'
Distance 15.89 mi. Time 1:09:41. Avg Speed 13.7 mph. Total Ascent 817 ft.
How did I feel - I have missed my bike so this was a much needed afternoon cruise.
NTC Sunset Stretch (11 minutes)
with foam roll
Tuesday,October 21
Recovery Report
- HRV: 49
- Resting HR: 56
- Sleep score: 74
- Training readiness: 78
- Body battery: 84
Weight Goal
172.4 lbs
Morning Strength (10 minutes)
Plank 1 round 20s each, ab circuit, SSE, squats, calf extensions
I was planning to run but backed out due to a left hip niggle. It has low-key bothered me some during this marathon build but symptoms have changed slightly since Urban Bourbon.
Zwift - Tempus Fugit in Watopia
Relative effort 9. 17.48 mi. Time 1:00:18. Avg Speed 17.4 mph. Total Ascent 148 ft. Avg Power 103 W. Avg HR 104 bpm.
How did I feel - I felt the first pedal stroke in my hip
Wednesday, October 22
Recovery Report
- HRV: 47
- Resting HR: 56
- Sleep score: 76
- Training readiness: 78
- Body battery: 80
Weight Goal
172.6 lbs - 391g carbs. 84g protein. 114g fat.
Pre-Run (10 minutes)
Plank x 2, tippy bird and push-ups x 2, wall sit ~30s, lateral walk with band and calf extension x 2, reverse lunge x 2
Morning Workout
Warm up - jog, leg swings, ankle mobility, hops 3x20, A-skip 3x10
Performance condition +5. Relative effort 13. 3 x 800m (4:12.0, 4:09.7, 4:06.7. Avg Pace 8:22. Avg HR 133 bpm.)
Warm down - lower body stretches
How did I feel - I feel like I have got plenty of racing in my legs
NTC Sunset Stretch (11 minutes)
Thursday, October 23
Recovery Report
- HRV: 50
- Resting HR: 55
- Sleep score: 89
- Training readiness: 84
- Body battery: 80
Weight Goal
171.9 lbs - 304g carbs. 98g protein. 139g fat.
Pre-Run (10 minutes)
Morning Workout
Warm up - jog, leg swings, ankle mobility, hops 3x20, A-skip 3x10
Performance condition +5. Relative effort 13. 4.38 mi. Time 40:30. Avg Pace 9:14 /mi. Total Ascent 92 ft. Avg HR 133 bpm.
Warm down - lower body stretches
How did I feel - I feel ready to run a marathon
Strength Session (13 minutes)
Bridge with press 3x12 [30], suitcase 3x15, kneeling row 3x12 [30], KB deadlift 3x12 [30-40], shoulder press 3x5-7 [30], tricep extension 3x12 [green band], KB curl to halo 1x10 [20]
NTC Sunset Stretch (11 minutes)
Friday, October 24
Recovery Report
- HRV: 48
- Resting HR: 57
- Sleep score: 86
- Training readiness: 80
- Body battery: 81
Weight Goal
172.2 lbs - 320g carbs. 97g protein. 84g fat.
Mixed Surface Ride
Relative effort 13. 13.68 mi. Time 1:10:26. Avg Speed 11.7 mph. Total Ascent 656 ft. Avg HR 112 bpm.
How did I feel - I really enjoy riding my SL 6 and this makes me want to get more involved in the gravel community.
Saturday, October 25
Recovery Report
- HRV: 43
- Resting HR: 54
- Sleep score: 85
- Training readiness: 84
- Body battery: 80
Weight Goal
172.4 lbs
Morning Strength (10 minutes)
Plank x 2 rds 20s each, ab circuit, clams with band x 20, SSE 10 each, Slant board squats and calf extensions 2 rds of 10
Possum Chase
Pacing John to another state record.
How did I feel - Pacing John feels almost as good as winning.
Sunday, October 26
Recovery Report
- HRV: 43
- Resting HR: 58
- Sleep score: 74
- Training readiness: 66
- Body battery: 68
Weight Goal
172.5 lbs
Zwift - Dùn Dash in Scotland
Relative effort 8. 13.22 mi. Time 1:00:18. Avg Speed 13.2 mph. Total Ascent 699 ft. Avg Power 84 W. Avg HR 99 bpm.
