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
