Intentions
Get back into training mode [√]
Yoga/stretch/mobility [33 minutes]
Strength [77 minutes]
Miles [88.81 mi]
Monday, November 10
Recovery Report
- HRV: 43
- Resting HR: 57
- Sleep score: 87
- Training readiness: 74
- Body battery: 86
Weight Goal
172.8 lbs
Body Weight Circuit (15 minutes)
Step downs 8, plank rotation 30s, push ups 12, assisted pull ups 3-6
Lunch Run
Warm up - Leg swings, jog, hops 3x20
Performance condition +1. Relative effort 10. 4.00 mi. Time 38:15. Avg Pace 9:34 /mi. Total Ascent 128 ft. 4 x ~100m stride (Avg Paces 7:09, 6:44, 6:57, 6:39).
How did I feel - It was good to run again after a week off. My quads are not fully recovered.
Zwift - Glasgow Crit Six in Scotland
Relative effort 8. I didn't realize this was a workout. It had 5 x Champion’s Sprint, which was a 200m all out effort. 274 w, 290 w, 327 w, 429 w, 391 w.
Tuesday, November 11
Recovery Report
- HRV: 35
- Resting HR: 60
- Sleep score: 54
- Training readiness: 42
- Body battery: 51
Weight Goal
172.8 lbs
Pre-Run (15 minutes)
Bridge with band, Clam with plank, Monster walk, Side step - 2 rounds 60s
Flutter kicks, Heel touches, Suit case - 1 round of 30s
Lunch Workout
Warm up - leg swings, jog, ankle mobility, hops and SL hops
The goal was 4 x 800m but the wind made me think about my anxiety. The first 800 was fine at 3:39. On the 2nd rep I was fine until the wind was in my face and I started having anxiety issues. I didn’t want to fight through it today, so I fucking quit.
This wind is bullshit. I’m going to quit doing workouts when it is this windy.
Zwift - Tempus Fugit in Watopia
Relative effort 2. 5.11 mi. Time 19:05. Avg Speed 16.1 mph. Total Ascent 39 ft. Avg Power 85 W. Avg HR 107 bpm.
Zwift Unlocked - Short on Scotland After Party in Scotland
Relative effort 7. 9.17 mi. Time 36:01. Avg Speed 15.3 mph. Total Ascent 643 ft. Avg Power 133 W. Avg HR 125 bpm.
NTC Sunset Stretch (11 minutes)
yoga squat finisher
Wednesday, November 12
Recovery Report
- HRV: 38
- Resting HR: 59
- Sleep score: 65
- Training readiness: 36
- Body battery: 48
Weight Goal
172.5 lbs
Gym Session (32 minutes)
Arc Trainer 5 minutes
LF Calf Extension (85) 3x15
LF Leg Extension (25) 3x12
LF Leg Curl (55) 3x8
LF Glute (70)
LF Seated Leg Press SL (110) 1x8
LF Seated Leg Press (130) 3x10
LF Assist Chin (70) 3x7
LF Assist Dip (70) 3x7
LF Lateral Raise (50) 3x12
NTC Sunset Stretch (11 minutes)
yoga squat finisher
Thursday, November 13
Recovery Report
- HRV: 42
- Resting HR: 60
- Sleep score: 81
- Training readiness: 58
- Body battery: 63
Weight Goal
173.5 lbs
Pre-Run (15 minutes)
SSE 12 reps x 1 rd
Plank, Dead bug, Push-ups, Bird dog 30s each x 2 rds
Side step, Monster walk 60s each x 1 rd
Morning Workout
Warm up - leg swings, jog, ankle mobility, hops and SL hops
Relative effort 17. 5 x 3 mins at 3k pace. Avg Pace 7:22.
Warm down - 1 mi walk
How did I feel - Today was a good one.
NTC Sunset Stretch (11 minutes)
yoga squat finisher
Friday, November 14
Recovery Report
- HRV: 39
- Resting HR: 60
- Sleep score: 81
- Training readiness: 54
- Body battery: 56
Weight Goal
173.6 lbs
Zwift - Tempus Fugit in Watopia
Warm up - Relative effort 1. 2.38 mi. Time 10:10 Avg Speed 14.0 mph. Total Ascent 20 ft. Avg Power 71 W. Avg HR 93 bpm.
Zwift - Group Ride: Velos D Train (D) on Watopia's Waistband in Watopia
Relative effort 12. 19.86 mi. Time 1:00:18. Avg Speed 19.8 mph. Total Ascent 351 ft. Avg Power 155 W. Avg HR 124 bpm.
Norris Hike
Relative effort 9. 3.32 mi. Time 1:25:16.
Saturday, November 15
Recovery Report
- HRV: 37
- Resting HR: 62
- Sleep score: 72
- Training readiness: 48
- Body battery: 43
Weight Goal
173.7 lbs
North Boundary
Relative effort 17. I started with Wisconsin and I had to fight off anxiety issues, but I made it. 15.19 mi. Time 1:22:52. Avg Speed 11.0 mph. Total Ascent 1,073 ft. Avg HR 126 bpm.
Greenway to Secret City HM
Relative effort 8. 8.72 mi. Time 45:14. Avg Speed 11.6 mph. Total Ascent 407 ft. Avg HR 122 bpm.
I met up with John at Calhoun's for a couple of beers and a whiskeys.
I had a thought this evening about dying and I don't fear it but I will miss being there for others and that makes be sad.
Sunday, November 16
Recovery Report
- HRV: 26
- Resting HR: 63
- Sleep score: 39
- Training readiness: 15
- Body battery: 29
Weight Goal
175.3 lbs
All my numbers are going in the wrong direction.
