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.
