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 15th 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 4th 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
