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'
