Intentions
Race recovery [nicely done]
Bring yoga/stretch/mobility back [x2]
Get back to the gym [x1]
Miles [31.53 mi]
Monday, November 3
Recovery Report
- HRV: 19
- Resting HR: 60
- Sleep score: 25
- Training readiness: 1
- Body battery: 15
Travel home from New York City. Our flight was delayed for a hour and it was very rough flight.
Tuesday, November 4
Recovery Report
- HRV: 46
- Resting HR: 59
- Sleep score: 78
- Training readiness: 1
- Body battery: 83
Weight Goal
171.1 lbs
Morning 2 post marathon and I'm still very sore.
NTC Sunset Stretch (11 minutes)
Wednesday, November 5
Recovery Report
- HRV: 47
- Resting HR: 57
- Sleep score: 67
- Training readiness: 22
- Body battery: 80
Weight Goal
173.0 lbs
Morning 3 post marathon and the soreness is finally dissipating. I hope to do some core and a gym session today.
Gym Session (14 minutes)
Bridge with press 3x10 [30], kneeling row 3x10 [30], lateral raise 3x12 [10], B-stance squats 3x10 [20], plank 1x20s, 2x30s, flutter kicks 3x20s
NTC Sunset Stretch (12 minutes)
yoga squat finisher
Thursday, November 6
Recovery Report
- HRV: 49
- Resting HR: 57
- Sleep score: 68
- Training readiness: 54
- Body battery: 77
Weight Goal
172.4 lbs
Morning 4 post marathon. Things are looking up and would be even better, but I've decided to have a couple of drinks the past 2 nights. I'll right the ship in a couple weeks.
Gym Session (32 minutes)
Arc Trainer 5 minutes
LF Back Extension (110) 3x8
LF Abdominal (100) 1x15 (160) 1x8 (130) 1x10
LF Tricep Press (100) 3x15
LF Row (130) 3x7
LF Shoulder Press (40) 3x8
LF Chest Press (70) 3x6
LF Pulldown (85)
LF Seated Leg Press (110) 3x8
LF Seated Leg Curl (100) 1x10 SL (35) 2x5
Sequoyah Ride
Relative effort 13. 12.99 mi. Time 1:00:52. Avg Speed 12.8 mph. Total Ascent 666 ft. Avg HR 126 bpm.
Friday, November 7
Recovery Report
- HRV: 39
- Resting HR: 56
- Sleep score: 65
- Training readiness: 45
- Body battery: 52
Weight Goal
170.1 lbs
Oak Ridge Mixed Surface
Relative effort 22. 18.54 mi. Time 1:40:18. Avg Speed 11.1 mph. Total Ascent 682 ft. Avg HR 125 bpm.
Saturday, November 8
Recovery Report
- HRV: 33
- Resting HR: 61
- Sleep score: 44
- Training readiness: 12
- Body battery: 29
Weight Goal
171.9 lbs
Wedding day with hours of dancing - Steps 13,861
Sunday, November 9
Recovery Report
- HRV: 25
- Resting HR: 62
- Sleep score: 46
- Training readiness: 7
- Body battery: 29
Weight Goal
171.7 lbs
I am feeling the affects of last night's revelry. Next week begins my next chapter of training. Objective is get faster and fitter.
