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.
