Weekly Recap 52 - December 22

Intentions

Return to running while pushing rehab and XT

Weekly Totals

Yoga/stretch/mobility [:31]

Strength [1:28]

Endurance [7:57]

Run [12.02 mi]

Ride [66.62 mi]

Monday, December 22

Recovery Report

• HRV: 47
• Resting HR: 52
• Sleep score: 79
• Training readiness: 72
• Body battery: 85

Weight Goal

174.9 lbs

Afternoon Run

Warm up - leg swings, calf stretch, ankle mobility, jog hops

Performance condition +5. Relative effort 11. Distance 4.01 mi. Time 35:26. Avg Pace 8:51 /mi. Total Ascent 36 ft. Avg HR 139 bpm.

Warm down - walk .54 mi. Step ups x 12

At Home Ab Workout (12 minutes)

Flutter kick [with med ball] 2x20s, Suitcases 2x20s, Russian twist [with med ball] 2x20s, Heel touches 2x20s, Bicycle crunches 2x20s, Plank 2x45s, Dead Bug with Swiss ball 2x20s.

Ankle Rehab

Hypervolt, ankle inversion, calf stretch, massage with Voltaren

Tuesday, December 23

Recovery Report

• HRV: 51
• Resting HR: 54
• Sleep score: 74
• Training readiness: 65
• Body battery: 84

Weight Goal

175.2 lbs

Pre-Ride

Push ups x20, Reverse pull ups x10

Zwift - Croissant in France

Relative effort 9. Distance 16.11 mi. Time 1:00:14. Avg Speed 16.1 mph. Total Ascent 453 ft. Avg Power 96 W. Avg HR 111 bpm.

Zwift - 01. Sweet Spot Foundation [Lite]

Relative effort 6. 3 x 5 minutes (164 w, 166 w, 174 w)

At Home Lower Body Workout (10 minutes)

Squats 3x8 (40), Calf raise 3x20, Step-ups 2x10, Single leg dead lift (tippy bird) 2x8 (3)

Ankle Rehab

Hypervolt, ankle eversion, ankle mobility

Wednesday, December 24

Recovery Report

• HRV: 49
• Resting HR: 55
• Sleep score: 70
• Training readiness: 55
• Body battery: 76

Weight Goal

175.2 lbs

Ankle Rehab

Hypervolt, massage with Voltaren, ankle eversion and inversion, calf stretch, soleus strength

Lunch Run

Warm up - leg swings, ankle mobility, calf stretch, jog

Performance condition +4. Relative effort 9. Distance 4.01 mi. Time 36:38. Avg Pace 9:09 /mi. Total Ascent 49 ft. Avg HR 133 bpm.

Warm down - 1 mi walk with 5x100m strides, step ups 12, calf raise 20 with some isometrics

Niggles - I added my inserts back and didn't start with the brace. The issues started around 2 miles in and when I got back to the truck I put my brace on and finished the 4 miles. No issues walking or with the strides. Some lingering soreness post-run.

Gym Session (24 minutes)

Stair Climber 12' 41 floors, Back Extension (115) 3x8, Abdominal (120) 3x10, Row (130) 3x1k, Shoulder Press (30) 1x12 (40) 2x8, Pulldown (85) 2x10 1x7, Leg Curl (55) 3x8, Glute (70) 3x10

Thursday, Christmas Day

Recovery Report

• HRV: 42
• Resting HR: 58
• Sleep score: 64
• Training readiness: 58
• Body battery: 60

Weight Goal

175.4 lbs

Morning Ride

Relative effort 14. Distance 14.91 mi. Time 1:08:03. Avg Speed 13.1 mph. Total Ascent 696 ft. Avg HR 127 bpm.

Friday, December 26

Recovery Report

• HRV: 44
• Resting HR: 57
• Sleep score: 80
• Training readiness: 47
• Body battery: 70

Weight Goal

175.4 lbs

Gravel Ride

Relative effort 20. Distance 15.49 mi. Time 1:25:48. Avg Speed 10.8 mph. Total Ascent 1,056 ft. Avg HR 128 bpm. I took advantage of a great weather day.

It was interesting that climbing upthe gravel road from the Guard Shack didn't give me the anxiety issues that I struggle with going up Wisconsin.

NTC Sunset Stretch (11 minutes)

add yoga squat and calf stretch

Saturday, December 27

Recovery Report

• HRV: 35
• Resting HR: 57
• Sleep score: 69
• Training readiness: 62
• Body battery: 61

Weight Goal

175.2 lbs

Morning Run

Warm up - jog, leg swings, ankle mobility, hops

Performance condition +4. Relative effort 8. Distance 4.00 mi. Time 37:56. Avg Pace 9:29 /mi. Total Ascent 46 ft. Avg HR 134 bpm.

Warm down (finisher) - 1 mi walk with 5x150m strides

Easy Spin

Relative effort 9. Distance 11.16 mi. Time 55:02. Avg Speed 12.2 mph. Total Ascent 289 ft. Avg HR 116 bpm.

Sunday, December 28

Recovery Report

• HRV: 46
• Resting HR: 58
• Sleep score: 85
• Training readiness: 79
• Body battery: 76

Weight Goal

176.1 lbs

NTC Restorative Yin (20 minutes)

At Home Hip Workout (20 minutes)

Hip Thrusts 3x10 (red band), Clam with plank 3x10 (red band), Monster walk 3x10 (red band), Lateral walk 3x10 (red band), Hip abduction / adduction 3x10 (ankle weight), Donkey kicks 2x10, Fire hydrants 2x10

Gym Session (22 minutes)

Arc Trainer 15', Chest Press (70) 3x12, Seated Leg Press (145) 3x8, Lateral Raise (55) 3x8, Tricep Press (120) 3x8, Leg Extension (40) 3x10, Pec Fly (85) 3x10, Rear Deltoid (65) 3x8, Red Light therapy 12'

Weekly Recap 51 - December 15

Intentions

Daily achilles rehab until issue resolves

Decrease alcohol, sugar, and salty snacks

Weekly Totals

Yoga/stretch/mobility [0:23]

Strength [2:16]

Run [6.02 mi]

Ride [61.76 mi]

Endurance [6:06]

Monday, December 15

Recovery Report

• HRV: 50
• Resting HR: 55
• Sleep score: 88
• Training readiness: 90
• Body battery: 100

Weight Goal

176.6 lbs

"Winning is being better today that you were yesterday"

Achilles Rehab

Cross friction massage 3', Scraping 3', Foam roll 3', Calf stretch 3x30s, Ankle pumps 100, Standing heel raise 3x10, SL heel raise 2x10, Eccentric 1x12

Zwift - The Classic in Watopia

Relative effort 9. Distance 13.28 mi. Time 1:05:08. Avg Speed 12.2 mph. Total Ascent 758 ft. Avg Power 91 W. Avg HR 107 bpm.

Niggle Report

I didn't have any issues today. I may try to run a couple miles tomorrow.

Tuesday, December 16

Recovery Report

• HRV: 51
• Resting HR: 53
• Sleep score: 89
• Training readiness: 90
• Body battery: 100

Weight Goal

175.7 lbs

NTC Sunset Stretch (11 minutes)

added dead hang for 20s, I should be better at this.

Pre-Run (9 minutes)

Push ups 3x10, Down under rows 3x10, Dead hang 3x40ct, KB around the worlds 3/20 (20), KB halos 3x8 (20)

Lunch Walk

Warm up - jog, leg swings, ankle mobility, lunge matrix.

Weighted walk 1 mi

Zwift - 02. Endurance Escalator

1 x 30s at 230 w 4min at 180 w. 2 x 30s at 230 w 4min at 180 w. 3 x 30s at 230 w 4min at 180 w.

At Home Lower Body Workout (20 minutes)

Squats 3x8 (20), Bulgarian split squats 3x8 (10), Step-ups 3x10, Single leg dead lift (tippy bird) 3x10, Single leg bridge (foot on step) 3x8, Side plank with leg raise 3x6, Single leg calf raise 3x15

Achilles Rehab

Cross friction massage 3', Scraping 3', Hypervolt 3', Calf stretch 3x30s, Ankle pumps 100, Ankle inversion and eversion 2x20, Eccentric 1x12

Niggle Report

No issues going up or down stairs. My lunch run plan was ill advised.

Wednesday, December 17

Recovery Report

• HRV: 49
• Resting HR: 55
• Sleep score: 65
• Training readiness: 67
• Body battery: 86

Weight Goal

176.4 lbs

Gym Session (27 minutes)

Hydro massage 10', Stair Climber 5', Back Extension (110) 3x10, Abdominal (120) 3x8, Row (130) 3x9, Shoulder Press (30) 1x12 (40) 2x8, Calf Extension (100) 3x10, Pulldown (70) 1x10 (85) 3x10, Leg Curl (55) 3x8, Glute (70) 3x10, Chest Press (70) 3x10

Achilles Rehab

Hypervolt 3', Hopping, I did Calf Extension at the gym

Niggle Report

No issues today. I gave myself a rest day and hopefully I can get in a couple miles tomorrow.

Thursday, December 18

Recovery Report

• HRV: 57
• Resting HR: 56
• Sleep score: 68
• Training readiness: 73
• Body battery: 98

Weight Goal

177.0 lbs

Lunch Run

Relative effort 4. I got in 2 miles but my ankle/achilles was an issue after 1/2 mile. I decided to push through, Good or bad I stand by it.

Weighted Walk

Up, over, and back Chestnut Ridge.

I fucked up a thing at work that stressed me out this aftewrnoon. I have no idea how it happened but it kept me from doing my At Home Lower Body Workout and a Zwift workout.

My achilles seems to be getting worse, so I made an appointment with TOA for an evaluation.

Friday, December 19

Recovery Report

• HRV: 48
• Resting HR: 55
• Sleep score: 79
• Training readiness: 76
• Body battery: 72

Weight Goal

175.2 lbs

My appointment was painless, I got an x-ray which showed minimal arthritis. This was good news. Possibly not achilles but maybe posterior tibia tendonitis. They prescribed an ankle brace, PT (which I probably won't do), and made me a follow up with Dr. Pesut for the 31st. If I'm not better I'll go a hopefully get a shot.

I feel better in the brace.

Zwift - Triple Flat Loops in Watopia

Warm up - Distance 4.73 mi. Time 20:22. Avg Speed 13.9 mph. Total Ascent 33 ft. Avg Power 63 W.

Threshold - Distance 6.51 mi. Time 20:15. Avg Speed 19.3 mph. Total Ascent 292 ft. Avg Power 144 W. Avg HR 127 bpm.

Warm down - Distance 5.25 mi. Time 20:08. Avg Speed 15.6 mph. Total Ascent 82 ft. Avg Power 92 W.

At Home Lower Body Workout (32 minutes)

Squats 3x8 (30), Bulgarian split squats 3x8 (20), Step-ups 3x10, Single leg dead lift (tippy bird) 3x8 (3), Single leg bridge (foot on step) 2x8 1x10, Calf raise 3x20

At Home Ab Workout

Flutter kick 3x40 [with med ball], Suitcases 1x12 2x15. Russian twist 3x10 [with med ball], Heel touches 3x12, Bicycle crunches 3x20, Plank 3x45s

Saturday, December 20

Recovery Report

• HRV: 52
• Resting HR: 54
• Sleep score: 78
• Training readiness: 78
• Body battery: 83

Weight Goal

177.7 lbs

Morning Run

Warm up - leg swings, ankle mobility, calf stretch, hops

Performance condition +4. Relative effort 9. Distance 4.01 mi. Time 35:07. Avg Pace 8:46 /mi. Total Ascent 46 ft. Avg HR 138 bpm.

Warm down - .63 mi walk

At Home Hip Workout (17 minutes)

Hip Thrusts 3x10 (red band), Clam with plank 3x8 (red band), Monster walk 3x10 (red band), Lateral walk 3x10 (red band), Hip abduction / adduction 3x10 (ankle weight), Bird dog / donkey kicks 3x10, Fire hydrants 3x10

Sunday, December 21

Recovery Report

• HRV: 52
• Resting HR: 53
• Sleep score: 80
• Training readiness: 78
• Body battery: 100

Weight Goal

176.7 lbs

Gym Session (31 minutes)

Stair Climber 10', Assist Chin (70) 3x7, Assist Dip (70) 3x8, Rear Deltoid (60) 1x12 65 2x8, Pec Fly (85) 3x9, Leg Extension (40) 3x10, Lateral Raise (55) 3x8, Seated Leg Press (130) 3x12, Hip Abduction (115) 3x12, Tricep Press (115) 3x12, Hip Adduction (120) 3x8, Chest Press (70) 1x11 1x8 1x7

Zwift - Castle to Castle in Makuri Islands

Relative effort 10. Distance 14.64 mi. Time 1:00:14. Avg Speed 14.6 mph. Total Ascent 581 ft. Avg Power 102 W. Avg HR 114 bpm.

NTC Sunset Stretch (11 minutes)

Weekly Recap 50 - December 8

Intentions

I have to deal with a sore right achilles.

Weekly Totals

Yoga/stretch/mobility [:22]

Strength [1:33]

Run [17.77 mi]

Ride [67.52 mi]

Monday, December 8

Recovery Report

• HRV: 42
• Resting HR: 60
• Sleep score: 79
• Training readiness: 46
• Body battery: 92

Weight Goal

175.6 lbs

Lunch Run

Warm up - leg swings, hops, ankle mobility

Relative effort 16. Distance 7.01 mi. Time 1:07:02. Avg Pace 9:34 /mi. Total Ascent 102 ft. Avg Run Cadence 169 spm. Avg HR 136 bpm.

Warm down - Step ups 18. SL calf 15.

Niggle Report

My right achilles is still an issue.

Tuesday, December 9

Recovery Report

• HRV: 40
• Resting HR: 57
• Sleep score: 81
• Training readiness: 58
• Body battery: 83

Weight Goal

175.8 lbs. I'm creeping up.

Yoga Flow (5 minutes)

At Home Lower Body Workout (22 minutes)

Squats 3x8 (20), Bulgarian split squats 3x12, Step-ups 3x10, Single leg dead lift (tippy bird) 3x10, Single leg bridge (foot on step) 3x8, Side plank with leg raise 3x5, Single leg calf raise 3x iso

Zwift - Outer Scotland in Scotland

Relative effort 10. Distance 16.12 mi. Time 1:00:10. Avg Speed 16.1 mph. Total Ascent 758 ft. Avg Power 110 W. Avg HR 113 bpm.

Niggle Report

My achilles isn't as sore as I thought it would be, but I don't plan on running. I hoped that riding the bike would not irritate my achilles but I think maybe it did. Tomorrow will probably be gym session only.

Wednesday, December 10

Recovery Report

• HRV: 45
• Resting HR: 57
• Sleep score: 81
• Training readiness: 70
• Body battery: 99

Weight Goal

177.0 lbs. I'm beyond creeping up now. It's time I take back control.

Gym Session (30 minutes)

Hydro massage 10', Assist Chin (70) 3x7, Assist Dip (70) 3x7, Rear Deltoid (55) 3x12, Pec Fly (85) 3x8, Leg Extension (40) 3x8, Lateral Raise (55) 3x8, Seated Leg Press (130) 3x10, Chest Press (70) 3x10, Hip Abduction (100) 1x12 (115) 1x10 (130) 1x10, Tricep Press (115) 3x10, Hip Adduction (120) 3x8

Zwift - Bon Voyage in France

Zwift Camp: Build. 3 laps of DOS D'ANE SPRINT REVERSE. Relative effort 12. Dos d'Âne Sprint Reverse (1:45, 1:36, 1:35). Sprint du Cratère (30s, 30s, 29s). Sprinteur Sprint Reverse (23s, 23s, 22s).

Niggles Report

When I first got up I didn't have any issue with my achilles and no discomfort going up the stairs. I might change my mind about gym only today. I had no issues today and only at the end of my ride did I feel anything.

Thursday, December 11

Recovery Report

• HRV: 49
• Resting HR: 54
• Sleep score: 83
• Training readiness: 73
• Body battery: 97

Weight Goal

177.1 lbs

At Home Ab Workout (15 minutes)

Flutter kick (blue med ball), Suitcases, Leg lifts, Side plank, Russian twist, Heel touches, Bicycle crunches, Plank, Hanging leg lifts, Axe chops (green band). I had Nash helping me.

Zwift - Loopin Lava in Watopia

Relative effort 8. Distance 11.52 mi. Time 50:20. Avg Speed 13.7 mph. Total Ascent 696 ft. Avg Power 106 W. Avg HR 113 bpm.

At Home Lower Body Workout (20 minutes)

Squats 3x8 (20), Bulgarian split squats 3x8 (10), Step-ups 3x10, Single leg dead lift (tippy bird) 3x10, Single leg bridge (foot on step) 3x8, Side plank with leg raise 3x5, Single leg calf raise 3x15

Niggles Report

I had no issues this morning. No issues on my ride or the lower body workout.

Friday, December 12

Recovery Report

• HRV: 47
• Resting HR: 53
• Sleep score: 70
• Training readiness: 77
• Body battery: 94

Weight Goal

176.6 lbs

Lunch Run

Warm up - leg swings, ankle mobility, jog, A-skip

Performance condition +2. Relative effort 14. Distance 6.01 mi. Time 54:13. Avg Pace 9:02 /mi. Total Ascent 95 ft. Avg HR 139 bpm.

Warm down - .30 mi walk. Step ups 15.

NTC Sunset Stretch (11 minutes)

Niggles Report

I had no issues before, but I did have some during and after my run. I also got a migraine on my way home. A few hours on the couch and a nap helped. I used Voltaren, HyperVolt, and scraping.

Saturday, December 13

Recovery Report

• HRV: 48
• Resting HR: 55
• Sleep score: 86
• Training readiness: 81
• Body battery: 97

Weight Goal

176.4 lbs. Slowly heading in the right direction.

CrossKnox 15k

I DQ'd at 3.69 miles. I should have known better than to try to run a race, but I gave it a go. I hope I don't end up paying to dearly for the bad decision.

Niggles Report

There was some discomfort early and it got worse.

Sunday, December 14

Recovery Report

• HRV: 37
• Resting HR: 59
• Sleep score: 72
• Training readiness: 73
• Body battery: 75

Weight Goal

177.0 lbs. Well Fuck!

Achilles Rehab (12 minutes)

Cross friction massage 3', Foam roll 3', Calf stretch 3x30s, Ankle pumps 100, Standing heel raise 3x10, Eccentric 10

Zwift - Tempus Fugit in Watopia

Relative effort 10. Distance 20.35 mi. Time 1:15:10. Avg Speed 16.2 mph. Total Ascent 171 ft. Avg Power 86 W. Avg HR 100 bpm.

Weekly Recap 49 - December 1

Intentions

Complete recovery from illness

Weekly Totals

Yoga/stretch/mobility [:39]

Strength [1:21]

Run miles [40.19 mi]

Ride miles [8.77 mi]

Monday, December 1

Recovery Report

• HRV: 40
• Resting HR: 60
• Sleep score: 80
• Training readiness: 55
• Body battery: 77

Weight Goal

175.1 lbs

Ground Based Mobility (5 minutes)

Morning Run

Warm up - leg swings, ankle mobility, hops

Relative effort 18. Distance 6.35 mi. Time 58:10. Avg Pace 9:10 /mi. Total Ascent 125 ft. Avg HR 143 bpm.

Zwift - 02. Endurance Escalator [Lite] on Queen's Highway in Yorkshire

Relative effort 7. Extended sweet spot efforts.

Core Session (15 minutes)

2 rounds of - Plank 25s, Flutter kick 50 (with med ball), Suitcases 15, Russian twist 12 (with med ball), Heel touches 20, Axe chops 12 (with band), Inverted row 10, Hanging leg lifts 10. KB around the worlds 20 (20 lbs)

Tuesday, December 2

Recovery Report

• HRV: 32
• Resting HR: 63
• Sleep score: 56
• Training readiness: 24
• Body battery: 45

Weight Goal

173.8 lbs

Lunch Workout Aerobic

Warm up - leg swings, ankle mobility, hops, jog

Performance condition +5. Relative effort 31. 6 miles aerobic. Avg Pace 8:46. Avg HR 150 bpm.

Warm down - Step ups 15. Walk .19 mi

NTC Sunset Stretch (11 minutes)

Wednesday, December 3

Recovery Report

• HRV: 31
• Resting HR: 63
• Sleep score: 57
• Training readiness: 1
• Body battery: 38

Weight Goal

174.6 lbs

AT HOME LOWER BODY WORKOUT (21 minutes)

Squats 3x12 (10), Bulgarian split squats 3x10, Step-ups 3x10, Single leg dead lift (tippy bird) 3x8, Single leg bridge (foot on step) 3x8, Side plank with leg raise 3x5, Single leg calf raise 3x12

I don't know if I trust Garmin's recovery numbers, but poor numbers and work stuff kept me from cycling. Maybe I'm not fully recovered from my illness.

Thursday, December 4

Recovery Report

• HRV: 37
• Resting HR: 61
• Sleep score: 65
• Training readiness: 12
• Body battery: 58

Weight Goal

175.3 lbs

Morning Workout

Warm up - jog, marching

Relative effort 19. 3 x 1k (4:55.8, 4:52.9, 4:48.8). Avg HR 152 bpm. Avg Run Cadence 176 spm.

Warm down - Step ups 15

I had a migraine twice today.

NTC Sunset Stretch (11 minutes)

Friday, December 5

Recovery Report

• HRV: 30
• Resting HR: 62
• Sleep score: 75
• Training readiness: 31
• Body battery: 48

Weight Goal

174.3 lbs

Morning Run

Warm up - leg swings, jog, hops

Relative effort 19. Distance 6.51 mi. Time 1:00:02. Avg Pace 9:13 /mi. Total Ascent 308 ft. Avg HR 143 bpm. The hills were very stressful for me today.

Saturday, December 6

Recovery Report

• HRV: 40
• Resting HR: 59
• Sleep score: 86
• Training readiness: 42
• Body battery: 81

Weight Goal

175.5 lbs

Pre-Run (15 minutes)

Core, hips, calves

Morning Long Run

Warm up - leg swings, ankle mobility, jog, hops

Relative effort 35. Distance 14.01 mi. Time 2:11:27. Avg Pace 9:23 /mi. Total Ascent 545 ft. Avg HR 139 bpm. Consumed 144g of carbs. I managed this run better than yesterday's and I didn't have any anxiety issues on the Hendrix Rd hills.

Warm down - Step up 10. Walk .85 mi

Sunday, December 7

Recovery Report

• HRV: 36
• Resting HR: 60
• Sleep score: 79
• Training readiness: 4
• Body battery: 62

Weight Goal

174.5 lbs

My right achilles is sore today.

Gym Session (30 minutes)

Hydro massage 10'
Back Extension (110) 3x8, Abdominal (115) 3x12, Row (130) 3x8, Chest Press (70) 1x12 1x10 1x8, Shoulder Press (40) was too heavy today (25) 1x10 (30) 2x8, Pec Fly (85) 3x7, Tricep Press (115) 3x8, Calf Extension (85) 1x15 (100) 2x10, Pulldown (70) 1x10 (85) 1x8 (100) 1x6, Leg Extension (25) 1x12 (40) 2x8

I may have missed an opportunity to gravel ride today. The temperature was a little less than I'm comfortable with. Also, I didn't want to add any more stress to my sore achilles.

NTC Sunset Stretch (12 minutes)

added calf stretch and yoga squat

Weekly Recap 48 - November 24

Intentions

Being sick is always a struggle and this time has been no different. I would very much like to get back to my endurance training routine.

Weekly Totals

Yoga/stretch/mobility [27]

Strength [45]

Run miles [20.25 mi]

Ride miles [17.07 mi]

Monday, November 24

Recovery Report

• HRV: 41
• Resting HR: 60
• Sleep score: 68
• Training readiness: 49
• Body battery: 49

Weight Goal

172.4 lbs

I had hopes of running today, so much so, I packed my training bag but I could not.

NTC Sunset Stretch (11 minutes)

Tuesday, November 25

Recovery Report

• HRV: 40
• Resting HR: 57
• Sleep score: 79
• Training readiness: 65
• Body battery: 67

Weight Goal

171.9 lbs

Home Lower Body Workout (15 minutes)

Squats 3x10, Bulgarian split squats 3x8, Step-ups 3x6, SLDL 3x8, SL bridge 1x5 2x6, Side plank leg raises 3x3, SL calf raises 3x8

I went to Summit Medical to see NP Gina. After listening to my lungs she prescribed Azithromycin 250MG which hopefully gets me straight.

Wednesday, November 26

Recovery Report

• HRV: 40
• Resting HR: 61
• Sleep score: 44
• Training readiness: 44
• Body battery: 56

I was very surprised my these low numbers. I slept through the night.

Weight Goal

173.8 lbs

Zwift - Group Ride: Stage 3 - Zwift Camp: Build (E) on Hot Laps in Watopia

Relative effort 11. 4 x Volcano Circuit (8:37, 7:54, 7:45, 7:28). Distance 17.07 mi. Time 1:00:10. Avg Speed 17.0 mph. Total Ascent 617 ft. Avg Power 129 W. Avg HR 121 bpm.

I had to catch a nap this afternoon after a migraine.

Thursday, November 27

Recovery Report

• HRV: 36
• Resting HR: 59
• Sleep score: 78
• Training readiness: 54
• Body battery: 62

Weight Goal

175.2 lbs

Regal Knoxville Turkey Trot

This was my 15^th Turkey Trot and probably the slowest even with a short course. I had to run with bronchitis to keep the streak alive. I still finished 4^th in my Age Group.

Friday, November 28

Recovery Report

• HRV: 35
• Resting HR: 57
• Sleep score: 74
• Training readiness: 39
• Body battery: 69

Weight Goal

175.3 lbs

Pre-Run (15 minutes)

Squats 10, Bulgarian split squats 10, Step-ups 8, SLDL 8, SL bridge 7, Side plank leg raises 4, SL calf raises 8
Flutter kicks 60, Suit cases 20, Twists 15, Heel touches 20, Hanging knee raises 10
Bridge 15, Clams 12, Monster walk 2 x mat, Lateral walk 2 x mat (all with red band)

Morning Run (Rita's Loop)

Warm up - Leg swings, jog, ankle mobility, hops

Performance condition +6. Relative effort 18. Distance 6.07 mi. Time 53:54. Avg Pace 8:53 /mi. Total Ascent 194 ft. Avg HR 141 bpm.

Saturday, November 29

Recovery Report

• HRV: 35
• Resting HR: 59
• Sleep score: 81
• Training readiness: 50
• Body battery: 67

Weight Goal

175.4 lbs

Pre-Run (15 minutes)

Squats 12, Bulgarian split squats 10, Step-ups 10, SLDL 8, SL bridge 7, Side plank leg raises 5, SL calf raises 10
Flutter kicks 50, Suit cases 20, Twists 15, Heel touches 20, Clams 12, Monster walk, Lateral walk

Morning Long Run

Warm up - leg swings, ankle mobility, jog, hops

Relative effort 27. Distance 10.01 mi. Time 1:35:34. Avg Pace 9:33 /mi. Total Ascent 466 ft. Avg HR 139 bpm. I had a mild anxiety issue on one of the middle hills.

Warm down - 1 mi walk

Sunday, November 30

Recovery Report

• HRV: 33
• Resting HR: 63
• Sleep score: 68
• Training readiness: 25
• Body battery: 39

Weight Goal

175.7 lbs

Ground Based Mobility (5 minutes)

Weekly Recap 47 - November 17

Intentions

Try to avoid getting a cold [no luck]

Weekly Totals

Yoga/stretch/mobility [0]

Strength [17]

Run miles [6.10 mi]

Ride miles [33.28 mi]

Monday, November 17

Recovery Report

• HRV: 51
• Resting HR: 53
• Sleep score: 70
• Training readiness: 32
• Body battery: 81

My recovery numbers look better but it could be short lived as I might be coming down with a cold.

Weight Goal

173.8 lbs

Morning Run

Warm up - jog, leg swings, hops

Performance condition +2. Relative effort 20. Distance 6.10 mi. Time 55:16. Avg Pace 9:04 /mi. Total Ascent 197 ft. Avg HR 145 bpm.

Warm down - some chatting in the parking lot

Home Gym Session (17 minutes)

KB press (20, 25, 20), Kneeling row (30), Bridge with press (30), Step ups. Push up x 15

Tuesday, November 18

Recovery Report

• HRV: 40
• Resting HR: 56
• Sleep score: 63
• Training readiness: 31
• Body battery: 58

I tried sleeping in this morning, hopeful that I'm not getting the cold that Pat and Kristen have been dealing with.

Weight Goal

172.6 lbs

Being hopeful about not getting sick has turned to being pissed that I'm getting sick.

Wednesday, November 19

Recovery Report

• HRV: 41
• Resting HR: 60
• Sleep score: 53
• Training readiness: 35
• Body battery: 65

Weight Goal

172.7 lbs

Thursday, November 20

Recovery Report

• HRV: 28
• Resting HR: 63
• Sleep score: 10
• Training readiness: 1
• Body battery: 5

Weight Goal

173.1 lbs

Friday, November 21

Recovery Report

• HRV: 35
• Resting HR: 61
• Sleep score: 50
• Training readiness: 21
• Body battery: 47

Weight Goal

172.3 lbs

Saturday, November 22

Recovery Report

• HRV: 39
• Resting HR: 58
• Sleep score: 80
• Training readiness: 60
• Body battery: 64

Weight Goal

172.7 lbs

Zwift - Tour Of Tewit Well in Yorkshire

Relative effort 11. Distance 13.23 mi. Time 1:00:10. Avg Speed 13.2 mph. Total Ascent 1,339 ft. Avg Power 126 W. Avg HR 119 bpm.

Sunday, November 23

Recovery Report

• HRV: 32
• Resting HR: 63
• Sleep score: 29
• Training readiness: 13
• Body battery: 23

Weight Goal

173.5 lbs

Afternoon nap

Zwift - Flat Route in Watopia

Relative effort 11. Distance 20.06 mi. Time 1:15:16. Avg Speed 16.0 mph. Total Ascent 614 ft. Avg Power 104 W. Avg HR 109 bpm.