Weekly Recap 17 - April 20

Intentions

More stretch and mobility

Weekly Totals

Run 16.25 miles. Ride 9.62 miles. Endurance load 3:19. Yoga/stretch/mobility 24 minutes. Strength 120 minutes.

Monday, April 20

Recovery Report

HRV: 52, Resting HR: 51, Sleep score: 85, Training readiness: 74, Body battery: 95.

Breakfast at Trident Book Store. Lunch at Foxhole. Dinner at Stephanie's.

Steps 20,095

Tuesday, April 21

Recovery Report

HRV: 37, Resting HR: 58, Sleep score: 64, Training readiness: 63, Body battery: 49.

Hotel Gym Session (30 minutes)

Rowing (5 minutes 1k), Upper Pull: Lat pulldown (60) 1x10 (70) 1x8 (80) 2x6, DB row (50) 3x6, Face pulls (25) 3x12, Cable reverse fly (5) 1x12 (7.5) 2x12, Bicep curls (25) 3x8

Hip Mobility (8 minutes)

90/90, sumo squat, kneeling glute squeeze, side-lying leg lift, yoga squat, hip CARS

Wednesday, April Day

Recovery April 22

HRV: 50, Resting HR: 55, Sleep score: 87, Training readiness: 79, Body battery: 82.

The fatigue of the weekend finally caught up to me yesterday afternoon. I don't know if I would have been any more tired if I had run the marathon. My total steps for Boston were 86,542 or ~47.9 miles.

Being a marathon spectator is very motivational. Watching the struggle down Boylston and the post-race finisher shuffle makes me miss the pain. There is nothing in the world like it.

Thursday, April Day

Recovery Report

HRV: 49, Resting HR: 55, Sleep score: 78, Training readiness: 82, Body battery: 84.

Pre-Run (8 minutes)

Single leg: bridge 2x10, RDL 2x6, step-up 2x10, squat 2x8, split squat 2x10

Morning Workout

3 x 1k T (4:51.3, 4:51.7, 4:49.1), 2 x 400m R (1:45.8, 1:43.2), 4 x 200m F (47.6, 46.3, 46.6, 45.1). Hopefully getting stronger.

Friday, April 24

Recovery Report

HRV: 40, Resting HR: 58, Sleep score: 75, Training readiness: 61, Body battery: 47.

A weird thing happened to my right knee; it buckled just a bit. I have noticed a little instability walking, but it felt fine on yesterday's run. I hope to put out a better effort getting up and getting more training in. I've got a lot on my plate today, it's time to eat.

Home Gym Session (26 minutes)

Step-ups 3x10, calf raise 3x12, SL RDL 3x7, KB around the world, halos (20) x10 each, suitcases x25, hollow hold/boat 30s, SL squats 3x8, plank 3x30s, SL bridge 3x8, side plank 3x20s, split squats 3x10, dead bug 3x12

Gym Session (23 minutes)

Upper Push: Incline press (95) 2x6 (115) 2x5, Shoulder press (65) 1x6 (75) 2x6, Bench press (95) 3x8, Tricep pushdowns (40) 3x12, Lateral raises (15) 3x15

I love electronic shifting on bikes and I especially love the SRAM Rival on my SL 6, but it is useless when the batteries die. It is a beautiful day and I planned a gravel ride at NoBo. I parked at the gravel lot to started down the path to Wisconsin and no shifting. I could not connect with the SRAM app. Future me needs to check battery status before each outing. Just to be safe.

Practice Willingness to suffer better during races and hard efforts.

Saturday, April 25

Recovery Report

HRV: 38, Resting HR: 58, Sleep score: 66, Training readiness: 69, Body battery: 41.

Continuing on my goal to get up at 5:00 and start my day wasn't great today. I got up but felt like crap with the cough I had yesterday was still lingering. I thought I was getting sick and my recovery numbers tell a similar story. After some breakfast and reading I laid down for an 1:17 nap. I feel much better now.

Hip Mobility (8 minutes)

90/90, sumo squat, kneeling glute squeeze, side-lying leg lift, yoga squat, hip CARS

Saturday Long Run

10 miles. I had a couple niggles; my right quad going up sorority hill and my left calf going up Noelton. Otherwise it was a good run. I didn't think about pace just kept the effort easy.

Sunday, April 26

Recovery Report

HRV: 36, Resting HR: 60, Sleep score: 59, Training readiness: 24, Body battery: 42.

Something weird is going on with my recovery. Am I getting sick? Does a bad recovery score set your brain up for a bad day? I had big plans for the day that could be derailed by whatever is going on. More symptoms - a low grade headache and a left hamstring that is now acting up. I had to go to back to bed again.

KB Outdoor Session (33 minutes)

Recovery Ride

I found some endurance motivation from reading Bicycling Magazine. Distance 9.62 mi. Time 45:21. Avg Speed 12.7 mph. Total Ascent 541 ft. Avg Power 111 W.

Weekly Recap 16 - April 13

Intentions

Gym sessions

Weekly Totals

Run 14.54 miles. Ride 31.39 miles. Endurance load 4:20. Yoga/stretch/mobility 13 minutes. Strength 74 minutes.

Monday, April 13

Recovery Report

HRV: 44, Resting HR: 56, Sleep score: 66, Training readiness: 67, Body battery: 53.

Hip and Core (10 minutes)

Morning Run

35 E with 6 x 20s strides.

Gym Session (23 minutes)

Lower Body: Leg press (160) 1x7 (170) 2x6, Hyper Ext 3x8. Smith machine deadlift (75) 3x7, Bulgarian split squat (25) 2x8, Leg curls (20) 2x15, Calf Extension (80) 2x15

Zwift - Southern Coast Cruise in Watopia

60' recovery. Distance 15.61 mi. Time 1:00:10. Avg Speed 15.6 mph. Total Ascent 463 ft. Avg Power 94 W.

Tuesday, April 14

Recovery Report

HRV: 44, Resting HR: 56, Sleep score: 74, Training readiness: 67, Body battery: 59.

Morning Workout

3 x [2' R Avg Pace 9:52, 6:56, 6:58 (300m), 200m R Time 51.4, 51.0, 50.1 (300m), 200m F Time 45.8, 45.4, 45.7 (800m)]. I felt pretty good today.

Core, Hip, and Stretch (10 minutes)

Wednesday, April 15

Recovery Report

HRV: 51, Resting HR: 55, Sleep score: 84, Training readiness: 67, Body battery: 74.

Zwift Warm Up

Canopies and Coastlines in Watopia: Distance 4.24 mi. Time 25:07. Avg Speed 10.1 mph. Total Ascent 400 ft. Avg Power 86 W.

Stage 2: Pas Racing: Handful of Gravel

Thursday, April 16

Recovery Report

HRV: 43, Resting HR: 58, Sleep score: 67, Training readiness: 38, Body battery: 45.

Steps 12,698

Very little sleep then travel to Boston. We had breakfast at Stubby's (5 out of 10). We walked up to the Sam Adams Downtown Boston Taproom. I had a 26.2 and a Dry Irish Stout, both were good. We walked up to the Bell in Hand for lunch. I had clam chowder and part of Pat's fish tacos with a couple of Old Fashioneds. Picked up a slice of Boston Cream Pie at Mikes.

Friday, April 17

Recovery Report

HRV: 45, Resting HR: 53, Sleep score: 79, Training readiness: 62, Body battery: 78.

Hotel Gym Session (30 minutes)

Upper Push: DB Incline press (40) 2x8 (50) 2x6, DB Shoulder press (25) 1x8 (30) 2x6, Cable press (25) 1x10 (20) 2x8, Lateral raises (15) 3x15, Tricep pushdowns (30) 3x12, with some core and A-skip

Steps 18,345

Breakfast at Landwer. It was good but not as good as last year. I had the Farmer's Breakfast.

For lunch we walked around the corner for a sandwich at Frank Anthony's Seaport Market. Turkey and cheese on gluten free, not too bad.

Dinner at Parla. I got beef meatballs for the table and I had the Risotto, both were has good as I remembered. I rolled the die and left my cocktail in hands of the fates. My roll was a 20 and my drink was Grandma's Wisdom, Rye and smoked garlic. I also had a Forrest for the Trees.

I had an eclair at Modern Pastry Shop.

Saturday, Month Day

Recovery Report

HRV: 46, Resting HR: 54, Sleep score: 75, Training readiness: 25 (post-race ~2:00), Body battery: 77.

Pre-Run in the Hotel Gym

Core, lunges, A-skips, and foam roll

Boston 5k

My fastest 5k since aging up to 65-69. It was very crowded in the opening mile. Mile 1 split 7:42. Mile 2 split 7:22. Mile 3 split 7:20. Finished at 6:53. I finished 6th in my AG.

Breakfast at Joe's - Roasted vegetable omelette with potatoes.

Lunch at Union Oyster House - I had Broiled Boston Scrod and fries (10 0f 10). JFK Daiquiri (white rum, lime, simple syrup)

Sunday, April 19

Recovery Report

HRV: 49, Resting HR: 53, Sleep score: 86, Training readiness: 53, Body battery: 86.

Hotel breakfast of sweet cornmeal pancakes and bacon, not too bad.

Pre-Run

AquaFeel Rowing (5 minutes, 1k)

Morning Run

The Envoy Loop.

Lunch at Frank Anthony's Seaport Market - roast beef and cheese. Dinner in the room from the hotel restaurant Para Maria.

Weekly Recap 15 - April 6

Intentions

7.5 - 9 hours of endurance exercise. Do more core and mobility.

Weekly Totals

Run 24.09 miles. Ride 58.54 miles. Endurance load 7:40. Yoga/stretch/mobility 18 minutes. Strength 42 minutes.

Monday, April 6

Recovery Report

HRV: 53, Resting HR: 50, Sleep score: 77, Training readiness: 70, Body battery: 95.

Weight Goal

176.4 +0.7

Zwift - Pacer Group Ride with Bernie

Distance 17.62 mi. Time 1:00:27. Avg Speed 17.5 mph. Total Ascent 814 ft. Avg Power 115 W.

Lunch Run

30 E with 6 x 20s strides. Avg Pace 6:08. I felt good enough during and maybe even better throughout the day.

Tuesday, April 7

Recovery Report

HRV: 56, Resting HR: 52, Sleep score: 81, Training readiness: 71, Body battery: 85.

Weight Goal

176.4 +0.7

Hips and Abs (10 minutes)

Morning Workout

4 x 1,200m I. Avg Pace 7:20 (goal 7:19). Avg HR 157 bpm. No issues. I think running yesterday assisted today's run. I switched up the post-run to stretches only.

Zwift Vault

20 minute workout.

Hip Stretch (4 minutes)

Wednesday, April 8

Recovery Report

HRV: 46, Resting HR: 53, Sleep score: 42 (I think Garmin got this wrong), Training readiness: 38, Body battery: 59.

Yesterday was a double workout and dinner out with friends with a couple cocktails.

Weight Goal

I can't get my Garmin Index Scale to connect with my Network. I wasted an hour or two before giving up. Maybe I'll get a new one or maybe I'll quit tracking my weight.

I was busy with work and didn't do any fitness.

Thursday, April 9

Recovery Report

HRV: 49, Resting HR: 53, Sleep score: 79, Training readiness: 62, Body battery: 75.

Hips and Abs (10 minutes)

Morning Workout

8 x 200m R (46.2, 47.2, 45.5, 45.8, 45.6, 44.8, 44.1, 44.82). Avg Pace 6:05. Avg HR 139 bpm.

NoBo Gravel

Distance 10.59 mi. Time 53:38. Avg Speed 11.8 mph. Total Ascent 548 ft.

Friday, April 10

Recovery Report

HRV: 51, Resting HR: 54, Sleep score: 81, Training readiness: 59, Body battery: 61.

Turnpike Spin

Explored The Preserve. Distance 22.10 mi. Time 1:24:03. Avg Speed 15.8 mph. Total Ascent 768 ft.

Hip Stretch (2 minutes)

Saturday, April 11

Recovery Report

HRV: 50, Resting HR: 54, Sleep score: 82, Training readiness: 76, Body battery: 76.

Hips and Core (10 minutes)

Morning Workout

80 minutes. 60 minutes E. Hill repeats 4 x 150m 4 x 100m. Glutes were firing, but could be stronger.

I laid around the house the rest of the day.

Sunday, April 12

Recovery Report

HRV: 59, Resting HR: 52, Sleep score: 84, Training readiness: 70, Body battery: 94.

I got in over 10,000 steps walking around Knoxville spectating the Covenant Health Knoxville Marathon.

Weekly Recap 14 - March 30

Intentions

7.5 - 9 hours of endurance exercise. Do more strength and mobility.

Weekly Totals

Run 23.07 miles. Ride 48.21 miles. Endurance load 7:48. Yoga/stretch/mobility 51 minutes. Strength 1:20 minutes.

Monday, March 30

Recovery Report

HRV: 50, Resting HR: 55, Sleep score: 79, Training readiness: 52, Body battery: 78

Weight Goal

175.9 lbs -0.8.

RW Morning Mobility (4 minutes)

Neck circles, shoulder circles, forward folds, hip circles, overhead reach, squats, ankle flexion

Annual physical - BP 98/60

Zwift - Pacer Group Ride with Bernie

Distance 17.75 mi. Time 1:00:10. Avg Speed 17.7 mph. Total Ascent 669 ft. Avg Power 112 W.

Zwift - Mayan San Remo in Watopia

Distance 13.28 mi. Time 1:00:49. Avg Speed 13.1 mph. Total Ascent 712 ft. Avg Power 96 W.

Tuesday, March 31

Recovery Report

HRV: 48, Resting HR: 55, Sleep score: 77, Training readiness: 66, Body battery: 70

Weight Goal

174.7 lbs -1.2.

Morning Workout

8 x 400m. Avg Pace 6:53 (goal 6:55). Avg HR 146 bpm. I didn't feel strong at the start, but finished feeling proud of the work I did. No anxiety issues. My left glute was experiencing some butt lock.

RW Morning Mobility (4 minutes)

Neck circles, shoulder circles, forward folds, hip circles, overhead reach, squats

Hip Strength and Stretch (10 minutes)

Wednesday, April 1

Recovery Report

HRV: 45, Resting HR: 55, Sleep score: 82, Training readiness: 64, Body battery: 61

Weight Goal

175.3 lbs +0.6.

Morning Mobility with Breath Work (7 minutes)

Neck circles, rotation, side bend. Shoulder circles, ER, overhead reach. Forward fold, side bend. Hip circles. Squats. Calf raise. Wall push ups

Step Ups (11 minutes)

I'm reading Breath by James Nestor. So far I have enjoyed it.

Zwift - Tempus Fugit in Watopia

60 minute ride. Easy spin. Distance 17.18 mi. Time 1:00:10. Avg Speed 17.1 mph. Total Ascent 141 ft. Avg Power 93 W.

Thursday, April 2

Recovery Report

HRV: 48, Resting HR: 54, Sleep score: 79, Training readiness: 74, Body battery: 83

Weight Goal

174.7 lbs -0.6.

I have got up with a left knee niggle. Hopefully it will go a way.

Plank 5x20s

Morning Run

E run with 8 x 20s strides. Avg Pace 6:29. I was not at my best today. I switched up my post-run to only stretching and I iced my knee when I got home.

Friday, April 3

Recovery Report

HRV: 51, Resting HR: 52, Sleep score: 86, Training readiness: 78, Body battery: 89

Weight Goal

174.7 lbs 0.0.

Five Tibetan Rites (4 minutes)

5 rounds

Runner's Restorative Sequence (10 minutes)

Sunset Stretch (12 minutes)

Gym Session (40 minutes)

Lower Body: Leg press (110) 1x10 (170) 3x6, KB deadlift (70) 3x8, Bulgarian split squat (15) 1x8 (25) 1x8, Hammer Standing Leg curls (25) 2x10,
Hammer Seated Calf raises (20) 2x20
Upper Push: Dips 3x8, LF Shoulder press (55) 3x6, Bench press (135) 4x3-5, Jammer press (50) 3x8, Lateral raises (15) 3x15

Saturday, April 4

Recovery Report

HRV: 51, Resting HR: 55, Sleep score: 85, Training readiness: 83, Body battery: 86

Weight Goal

175.8 lbs +1.1

Five Tibetan Rites (5 minutes)

6 rounds

Long Run

98 minutes. The first 6 miles with John and the last 4 miles at MP ~8:40.

Sunday, April 5

Recovery Report

HRV: 46, Resting HR: 57, Sleep score: 60, Training readiness: 49, Body battery: 55. Hanging out with friend and having a few drinks slows recovery.

Weight Goal

175.7 lbs -0.1 Avg for the week 175.2 +0.1

HydroMassage

Gym Session (22 minutes)

Upper Pull: LF Lat pulldown (85) 1x8 (100) 3x6, LF Seated row (70) 1x10 (85) 2x6, Face pulls (22.5) 1x15 (27.5) 2x12, Hammer curls (20) 3x12, Reverse fly (70) 3x13

Weekly Recap 13 - March 23

Intentions

Continue new diet strategy. Pause before eating - Stop at satisfied (not full) - Protein-first meals. 7.5 - 9 hours of endurance exercise.

I signed up for the Butterfly Run 3k

Weekly Totals

Run 24.41 miles. Ride 38.83 miles. Arc Trainer 00 minutes. Endurance load 6:47. Yoga/stretch/mobility 15 minutes. Strength 41 minutes.

Monday, March 23

Recovery Report

HRV: 44, Resting HR: 56, Sleep score: 75, Training readiness: 56, Body battery: 71

Weight Goal

174.9 lbs +0.7.

Grounded Mobility (10 minutes)

Gym Session (21 minutes)

Upper Push: Incline press (95) 3x8, LF Chest press (55) 1x8 (70) 1x6 m(85) 2x6, Shoulder press (65)1x6 (75) 2x6, LF Lateral raises (40) 1x12 (45) 2x12, Assisted dips (75) 1x10 (65) 2x10

Zwift - Flat Out Fast in Watopia

90 minute ride. Not too fast. Avg Speed 14.9 mph. Pretty much 50/50 Zones 1 and 2.

Tuesday, March 24

Recovery Report

HRV: 49, Resting HR: 54, Sleep score: 60, Training readiness: 60, Body battery: 91

Weight Goal

173.7 lbs -1.2. It has been over 5 weeks since I was this light.

Lunch Workout

60 minutes. 2x4' (3'); 3x3' (2'); 2x2' (1') I. Avg Pace 7:19. Avg HR 155 bpm. My body and mind did ok.

Wednesday, March 25

Recovery Report

HRV: 47, Resting HR: 53, Sleep score: 87, Training readiness: 55, Body battery: 82

Weight Goal

173.3 lbs -0.4.

The 66th anniversary of my birth.

Thursday, March 26

Recovery Report

HRV: 41, Resting HR: 56, Sleep score: 70, Training readiness: 66, Body battery: 67

Weight Goal

174.1 lbs +0.8. Over eating at home is better than eating normal out.

On my way to I was having a good time listening to Sweet Summertime then I had the thought that this was the first year of my life that I didn't get a happy call from my mom.

Long Run

100 minutes E. This felt much easier than last week's 90 minute run, while being faster and with more elevation. Distance 10.74 mi. Time 1:40:02. Avg Pace 9:19 /mi. Total Ascent 305 ft. Calories 1,278.

Friday, March 27

Recovery Report

HRV: 35, Resting HR: 58, Sleep score: 49, Training readiness: 18, Body battery: 43

Weight Goal

176.7 lbs +2.6. Went out with family and friends to Woody's and a great time. However, it is so annoying that an evening out with friends does so much damage to my body. I thought I made good choices and only had 2 cervezas and 1 Old Fashioned, and I was in bed before 9:30.

Saturday, March 28

Recovery Report

HRV: 52, Resting HR: 53, Sleep score: 86, Training readiness: 57, Body battery: 100

Weight Goal

176.8 lbs +0.1. I was expecting to be lighter, not heavier. This weight loss journey is confounding.

The Butterfly Run 3k

A great cause and a challenging course. Top Male Finisher - Grandmaster. 14:19.5. Pace 7:42. Overall 14 of 125. All Male 11 of 45.

Sunday, March 29

Recovery Report

HRV: 54, Resting HR: 53, Sleep score: 87, Training readiness: 41, Body battery: 99

Weight Goal

176.7 lbs -0.1. Avg for the week 175.1.

RW Morning Mobility (5 minutes)

Neck circles, shoulder circles, forward folds, hip circles, overhead reach, squats

Gym Session (20 minutes)

Upper Pull: LF Lat pulldown (85) 4x8, LF Seated row (70) 3x8, Face pulls (27.5) 3x12, Hammer curls (25, 22.5, 20) 3x8 10 12, Reverse fly (70) 3x12

I completed about 90 minutes of manual labor in Kristen's back yard.

Beer Ride to Crafty Downtown + Crafty Beer Run + Beer Ride from Crafty Downtown - 103 minutes of easy activity.

Weekly Recap 12 - March 16

Intentions

Recovery from Tobacco Road HM, travel, and St. Patrick's Day shenanigans.

Weekly Totals

Run 18.37 miles. Ride 24.25 miles. Arc Trainer 6 minutes. Yoga/stretch/mobility 28 minutes. Strength 60 minutes.

Monday, March 16

Recovery Report

HRV: 43, Resting HR: 57, Sleep score: 57, Training readiness: 6, Body battery: 61

Hotel Gym Session (20 minutes)

Warm Up: Quad hip CARs, Kneeling hip flexor/hamstring mobility, Elliptical 1'
Upper Push: DB press (40) 4x8, DB incline press (40) 3x8, DB Shoulder press (25) 1x10 (30) 2x8, DB Lateral raises (15) 3x12, Tricep pushdowns (30) 3x12

Travel to Savannah and dealing with storms all along the way.

Dinner at the Cafe at City Market, Shrimp, grits, and collard greens. Drinks - Cafe at City Market, Peach Sour. Wexford Irish Pub - Bushmills Black Bush and Sprite. Congress Street Up Speakeasy - Old Forester flight 1870 Original Batch, 1897 Bottled in Bond, 1910 Old Fine Whiskey, 1920 Prohibition Style

Tuesday, March 17

Recovery Report

HRV: 48, Resting HR: 54, Sleep score: 78, Training readiness: 35, Body battery: 88

I am feeling good this morning considering we were out pre St. Patrick's Day celebrating.

Hotel Gym Session (25 minutes)

Warm Up: Quad hip CARs, Kneeling hip flexor/hamstring mobility, single leg bridge, clams, side lying hip abduction, Elliptical 5'
Upper Pull: Single arm Lat pulldown (45) 1x10 (55) 1x10 (70) 2x8, DB row (45) 3x6, Face pulls (50) 3x15, Hammer curls (20) 3x10, Cable Reverse fly (20) 1x10

We watched the parade. Hung out at Churchill's rooftop bar where I had Cottage Pie and a Slane with Sprite. Went for seafood and rum drinks at the Cotton Exchange Tavern on the River Front. It was a fun weekend with great adventures, but it is time to go home. TOO COLD!

Wednesday, March 18

Recovery Report

HRV: 52, Resting HR: 54, Sleep score: 81, Training readiness: 67, Body battery: 88

Travel home from Savannah, GA.

Thursday, March 19

Recovery Report

HRV: 66, Resting HR: 50, Sleep score: 87, Training readiness: 86, Body battery: 100

Weight Goal

177.8 lbs +1.7.

NTC Gentle Yoga (18 minutes)

E Run with Strides

5 E and 5x20 seconds Avg Pace 6:29. I felt good and had no niggles. I think I'm recovered from Tobacco Road.

Gym Session (25 minutes)

Lower Body: Leg press (110) 1x10 (170) 2x8, KB deadlift (70) 3x6, Bulgarian split squat (15) 2x8, Hammer Standing Leg curl (10) 2x15, Hammer Seated Calf (20) 2x20. SL bridge 3x10, Crunches 6x15, Clams 3x15, SL hip abduction 3x15

Friday, March 20

Recovery Report

HRV: 55, Resting HR: 52, Sleep score: 88, Training readiness: 80, Body battery: 88

Weight Goal

174.9 lbs -2.9. Nearly a 3 pound travel correction happened yesterday. I also read something about meditation and weight control that bares more research.

NoBo Mixed Surface Ride

Lots of climbing 1,385 ft. I left from the Gold's Gym parking lot to the Turnpike via Tuskegee which had a couple of creek crossings. Turnpike to the guard shack then out Big Oak Trail to Wisconsin. I didn't have any issues on Wisconsin. It was a good day.

Saturday, March 21

Recovery Report

HRV: 55, Resting HR: 54, Sleep score: 80, Training readiness: 80, Body battery: 76

Weight Goal

175.1 lbs +0.2.

Long Run

90 minutes. I felt good enough, but on the return through Third Creek I could tell my legs were a little tired from yesterday's ride. I don't think I hydrated well yesterday.

Grounded Mobility (10 minutes)

We went out to Pins and Pints for some drinks, darts, and pin ball.

Sunday, March 22

Recovery Report

HRV: 46, Resting HR: 55, Sleep score: 56, Training readiness: 45, Body battery: 66

Weight Goal

174.2 lbs -0.9.

I am really tired and had a migraine all before the beer run. I went back to bed for 40 minutes.

Flock Beer & Wine Run

30 minutes E. I got a little heat acclimation.

I met an adult swim coach who clains he can teach anyone to swim. I might take him up on it.

Weekly Recap 11 - March 9

Intentions

Reevaluate the "athlete diet" or my commitment. Tobacco Road HM race week

Weekly Totals

Run 16.10 miles. Ride 41.31 miles. Arc Trainer 00 minutes. Yoga/stretch/mobility 11 minutes. Strength 44 minutes.

Monday, March 9

Recovery Report

HRV: 65, Resting HR: 51, Sleep score: 87, Training readiness: 64, Body battery: 100

Weight Goal

176.6 lbs 0.0

Zwift - Peaky Pavé in France

I got my 90 minute session in before work but I question if I am working hard enough. The Garmin Zones chart says I was in zone 2 for nearly an hour. So, I guess I am. I do need to do the occasional harder effort.

Gym Session (25 minutes)

Upper Push: Bench press or DB press (95, 105, 120, 125) 2x8 2x6, Hammer ISO-Lateral Incline press (45) 3x8, Shoulder press (65) 3x6, Lateral raises (25) 3x12, Dips or Tricep pushdowns (30) 3x10, Eccentric calf 3x15

Tuesday, March 10

Recovery Report

HRV: 68, Resting HR: 50, Sleep score: 85, Training readiness: 79, Body battery: 98

Weight Goal

176.1 lbs -0.5

Hip Focused Strength (7 minutes)

SL bridge, Clams, Side-lying leg lift 3x10 each. Ab crunches 3x15. Slant board squats 3x10

Lunch Workout

Once again into the void. Everything held up well and the effort didn't seem too difficult. 25 minutes T. Avg Pace 8:11. Avg HR 152 bpm.

Wednesday, March 11

Recovery Report

HRV: 42, Resting HR: 56, Sleep score: 72, Training readiness: 54, Body battery: 61

Weight Goal

175.5 lbs -0.6.

Zwift - Legends and Lava in Watopia

Easy 90 minute spin.

I'm getting a mouth full of sores for my weekend shenanigans.

NTC Sunset Stretch (11 minutes)

Thursday, March 12

Recovery Report

HRV: 50, Resting HR: 51, Sleep score: 75, Training readiness: 68, Body battery: 81

Weight Goal

176.4 lbs +0.9. According to my calorie tracker I was under 1,500 calories yesterday and gained weight. There is no reason for this.

Life is only as good as your mindset. A negative mind will never give you a positive life.

Pre-Run Strength (12 minutes)

Push ups 65. Single leg bridge 30. Clams 30. Side lying leg lift 30. Squats 40

Afternoon Workout

5 x 3 minutes I. Avg Pace 7:17. I was making deals with myself to possibly not do the workout if the wind was too bad. Fortunately, I decided to see how it would go and it was fine. That said, it is ok to switch up a session if needed.

Friday, March 13

Recovery Report

HRV: 45, Resting HR: 56, Sleep score: 78, Training readiness: 54, Body battery: 65

Weight Goal

176.1 lbs -0.3.

Gym Session Upper Pull (18 minutes)

Upper Pull: Pulldown (85) 4x8, Seated row (42.5) 3x6, Face pulls (22.5) 1x12 (27.5) 2x12, Hammer curls (17.5) 3x10, Reverse fly (70) 1x10 (55) 2x12, HydroMassage 10'

Travel to Cary, NC for the Tobacco Road HM and Marathon. It was a longer trip than I had first thought. My left glute was flared up toward the end of the trip. I did some mobility first thing at the hotel.

NTC Sunset Stretch (11 minutes)

Saturday, March 14

Recovery Report

HRV: 46, Resting HR: 54, Sleep score: 75, Training readiness: 79, Body battery: 76

Cary Shake Out

I met Danny at Harald D. Ritter Park and we got our shake out done. I loved this area, nice wooded greenway, and a little lake. We saved a duck who was tangled up in fishing line. My left hip is a minor issue.

Hip Focused Strength (7 minutes)

SL bridge 3x10, Clams 3x15, Side-lying leg lift 3x15 each. Ab crunches 6x15.

Sunday, March 15

Recovery Report

HRV: 44, Resting HR: 57, Sleep score: 73, Training readiness: 77, Body battery: 66

Tobacco Road Half Marathon

Goal - sub 1:50. I hit my goal with a 1:47:12. Avg Pace 8:15. Avg HR 156 bpm. AG 4. Last year my Age Group was won with a 1:53, this year was a 1:40.

Weekly Recap 10 - March 2

Intentions

Continue with "athlete diet".

Weekly Totals

Run 19.87 miles. Ride 51.12 miles. Arc Trainer 00 minutes. Yoga/stretch/mobility 00 minutes. Strength 22 minutes.

Monday, March 2

Recovery Report

HRV: 44, Resting HR: 53, Sleep score: 82, Training readiness: 68, Body battery: 85

Weight Goal

175.8 lbs -0.8. Calories: 2,417. Protein: 134g. Carbs: 2 72g. Fat: 92g.

Zwift - Cobbled Crown in Richmond

90 minute ride, somewhat hilly. Distance 22.18 mi. Time 1:30:14. Avg Speed 14.7 mph. Total Ascent 1,086 ft. Avg Power 102 W.

Tuesday, March 3

Recovery Report

My watch died and no data were tracked

Weight Goal

174.8 lbs -1.0. Calories: 2,287. Protein: 139g. Carbs: 289g. Fat: 64g.

Home Body Weight Session (12 minutes)

Plank 3x30s. Push ups 3x12. Side plank 3x20s. Inverted row 3x12. Slant squats 3x10. Bridge 1x20. Crunches 1x20.

Lunch Workout

4 x 2 min 6 x 1 min 8 x 30 sec. Avg Pace 7:03. Avg HR 147 bpm. Avg Cadence 179. I felt really good today. I did feel my right achilles or lower calf just a little during the warm up.

Zwift Recovery Spin

30 min. Avg Power 72 w/kg

Wednesday, March 4

Recovery Report

HRV: 43, Resting HR: 54, Sleep score: 86, Training readiness: 42, Body battery: 75

Weight Goal

176.3 lbs +1.5. I went out for hibachi chicken for dinner and it always adds a couple pounds on next weigh in. Calories: 2,467. Protein: 196g. Carbs: 242g. Fat: 83. My numbers were higher than expected.

Crusin Cherokee BLVD on the SL 6

Damn, that was slow. Total Ascent 646 ft. I didn't hit my 90 minute goal.

Thursday, March 5

Recovery Report

HRV: 46, Resting HR: 55, Sleep score: 69, Training readiness: 57, Body battery: 74

Weight Goal

176.6 lbs +0.3.

Morning Workout

5 x 5 minutes T. Avg Pace 7:39, just a tad bit fast. Avg HR 151 bpm. Avg Cadence 177. I was not feeling my best but I got it done. I did have some left hip issues that need to be addressed.

Zwift Recovery Spin

30 minutes.

Travel to Brevard, NC with stops at the Burning Blush and Mills River. I had an Italian beef sandwich at Bric's Original Dip & Roll - Italian Beef & Beyond.

Friday, March 6

Recovery Report

HRV: 43, Resting HR: 54, Sleep score: 67, Training readiness: 53, Body battery: 59

Weight Goal

Calories 2,300-2,400 Carbs 240-260g. Protein 150g.

Breakfast at the Brevard Diner

Lunch Hike (75 minutes)

Hip Focused Strength (5 minutes)

Dinner at Jordan Street Cafe - I over did it on sweets. Ice cream from Kilwins and a dark chocolate turtle from Downtown Chocolates. On a positive note, I didn’t drink much alcohol.

I'm having another interrupted sleep night. I'll be lucky to get 6 hours.

Saturday, March 7

Recovery Report

HRV: 49, Resting HR: 53, Sleep score: 80, Training readiness: ??, Body battery: 92

Weight Goal

I need to evaluate my weekend. I ate too many sweets.

Hip Focused Strength (5 minutes)

Oskar Blues 4 Mile

I finished 4th in 31:28. I'm not going to lie, I am disappointed I didn't crack the top 3, but I am not in great shape. Every race I run answers questions about where I am physically and mentally. Each mile tells a story. Mile 1 (7:51.9) - I thought I might be going out too hard. Mile 2 (7:55.2) - I was thinking my pace is melting in the heat. Mile 3 (8:20.5) - My pace slipped on the roadside grind and I started thinking, if I can just get to the final mile. Mile 4 (7:20.2) - I was going to be proud of this one, and I was.

Dinner at Pisgah Bakehouse. They had a really nice GF pizza.

Sunday, March 8

Recovery Report

HRV: 36, Resting HR: 55, Sleep score: 66, Training readiness: 19, Body battery: 52.

Weight Goal

It will be interesting to see where my weight will be tomorrow.

Travel home from Brevard

Weekly Recap 9 - February 23

Intentions

AI athlete's diet

Weekly Totals

Run 25.84 miles. Ride 30.18 miles. Arc Trainer 30 minutes. Yoga/stretch/mobility 17 minutes. Strength 42 minutes.

Monday, February 23

Recovery Report

HRV: 40, Resting HR: 57, Sleep score: 61, Training readiness: 56, Body battery: 62.

Weight Goal

177.8 lbs No change from yesterday. I started a Weight Loss for Athletes program today curated by ChatGPT.

Arc Trainer (30 minutes)

5 sets of shoulder press (65)

Zwift - Hudson Hustle in New York

Zwift Games Stage 2. Easy spin. Avg HR 109 bpm.

Tuesday, February 24

Recovery Report

HRV: 58, Resting HR: 55, Sleep score: 84, Training readiness: 69, Body battery: 95.

Weight Goal

176.7 lbs -1.1

Lunch Workout

3 x 8' T with 90s recovery. Avg Pace 7:45. Avg HR 156 bpm. Cadence 176. I didn't have any achilles or anxiety issues. My left hip is still a niggle in warm ups.

I did 3 x 1 mile 2 weeks ago. For today's 3 x 8'. Avg pace was 10s faster, Avg HR was 1.5 bpm lower, Avg cadence was 5 spm higher. I love it when comparisons show positive results.

At Home Abs and Hips (20 minutes)

Plank supine and prone 3x40s, Side plank 3x20s, Crunches and Suit cases 3x15, Bridge 4-5x15, Clams and SL abduction 3x15, Fire hydrants and Hip whips 3x10

Wednesday, February 25

Recovery Report

HRV: 47, Resting HR: 55, Sleep score: 71, Training readiness: 48, Body battery: 70.

Weight Goal

173.6 lbs -3.1 Calories: 2,361. Protein: 200g. Carbs: 180g. Fat: 79g

Gym Session (17 minutes)

HydroMassage 10', Life Fitness double stack: Row (35) 3x10, Pulldown (35) 3x10, Shoulder Press (20) 1x10 (27.5) 2x10, Chest Press (30) 3x10, Seated Leg Press (145) 3x12

NTC Sunset Stretch (12 minutes)

added calf stretch

Thursday, February 26

Recovery Report

HRV: 41, Resting HR: 56, Sleep score: 67, Training readiness: 60, Body battery: 66

Weight Goal

175.6 lbs +2.0 Calories: 2,147 kcal. Protein: 150g. Carbs: 251g

Morning Mobility (5 minutes)

Afternoon Workout

5 E with 10x20s hill strides. Avg Pace 6:31. Avg HR 144 bpm. Avg Cadence 185 spm. I didn't feel snappy with the repeats but the glute issue wasn't there. I did a 1 mile cool down walk.

Friday, February 27

Recovery Report

HRV: 39, Resting HR: 58, Sleep score: 45, Training readiness: 13, Body battery: 47

Weight Goal

175.2 is lbs -0.4 Calories: 1,917. Protein: 137g. Carbs: 201g

Achilles Rehab

Toe yoga

I've been studying how Georgia Hunter Bell maintains elite middle distance status while doing most of her aerobic stuff on the bike. Cycling builds the aerobic engine and the run focuses on speed and efficiency. I don't know how well this would transfer to marathon training, but for the mile to 10k, and maybe HM, it should work for any of us.

3 Q Runs and 4 Rides???

Lunch E Run

I had a change of venue, went to Victor Ashe and ran some of the CX course. It was good to try something different. I never really felt great but I glad I got it done.

Saturday, February 28

Recovery Report

HRV: 43, Resting HR: 54, Sleep score: 84, Training readiness: 45, Body battery: 70

Weight Goal

174.8 is lbs -0.4. Calories: 2,442, Protein: 151g. Carbs: 283g. Fat: 83g

Saturday Run

85' E. I felt much better than I did yesterday.

Sunday, March 1

Recovery Report

HRV: 47, Resting HR: 52, Sleep score: 69, Training readiness: 35, Body battery: 81

Weight Goal

176.6 lbs +1.8. Weekly average 175.8 lbs +0.4. Calories: 2,317. Protein: 205g. Carbs: 206g. Fat: 75g.

Gravel Ride

This was great fun. The weather was perfect. Distance 17.52 mi. Time 1:32:47. Avg Speed 11.3 mph. Total Ascent 1,089 ft.

Weekly Recap 8 - February 16

Intentions

Find ways to improve nutrition. Add 15 Curb steps and 15 SL calf raise pre and post run.

Weekly Totals

Run 27.19 miles. Ride 26.60 miles. Arc Trainer 00 minutes. Yoga/stretch/mobility 18 minutes. Strength 54 minutes.

Monday, February 16

Recovery Report

HRV: 54, Resting HR: 52, Sleep score: 88, Training readiness: 55, Body battery: 98.

Weight Goal

173.7 lbs -2.4

Morning Run

I am getting my morning routine back to where it was before my achilles issue. E run that felt great.

Afternoon Walk

to assist with recovery

Tuesday, February 17

Recovery Report

HRV: 51, Resting HR: 52, Sleep score: 64, Training readiness: 49, Body battery: 81. Sleep was not great, too many things on my mind.

Weight Goal

176.0 lbs +2.3 I have some negative feelings about my weight. I was very conscientious with my diet and increased 2.3. Yesterday I was down 2.4. Maybe this was just a correction. What makes my wieght fluctuate some much? Too much red meat?

Morning Workout

20 minutes T. Avg pace 8:08. Avg HR 150 bpm.

My mood was a little cranky this morning but this workout may have turned me around. Felt good. Comfortably hard.

At Home Ab and Hip Workout (12 minutes)

Suitcases 3x15, Clam 3x15 (red band), Bicycle crunches 3x20, Lateral walk x6 (red band), Dead Bug with Swiss ball 3x12

Runner's Mobility (4 minutes)

Hip rocks, Adductor rocks, Adductor + rotation, Hip CARs, Lunge to hamstring

Wednesday, February 18

Recovery Report

HRV: 53, Resting HR: 53, Sleep score: 84, Training readiness: 65, Body battery: 84.

Weight Goal

173.2 lbs -2.8 Roller coaster

Zwift - Kaze Kicker in Makuri Islands

Stage 1: Zwift Games. I guess this was course recon. I might sign up for the event later.

NTC Sunset Stretch (11 minutes)

Thursday, February 19

Recovery Report

HRV: 52, Resting HR: 53, Sleep score: 83, Training readiness: 80, Body battery: 86. I woke up too early.

Weight Goal

174.2 lbs +1.0

Morning Workout

4 E with 4x Chestnut Ridge and 10x20s strides. I somehow avoided the heavy rain and had a nice run. My glutes still scream at me during the strides.

At Home Lower Body Workout (17 minutes)

Single leg bridge 3x12, Inverted row 3x10, Single leg dead lift (tippy bird) (10) 3x6, Reverse lunge with knee raise 3x6, Plank 3x40s, Swiss ball leg curl 3x10, Push ups 3x12

After Dinner Walk (16 minutes)

Hopefully to assist with the over eating I did at dinner.

Night Mobility (3 minutes)

Friday, February 20

Recovery Report

HRV: 50, Resting HR: 53, Sleep score: 82, Training readiness: 75, Body battery: 80.

Weight Goal

176.6 lbs +2.4

Lunch Run

3 E. No issues to speak of but my left hip is a niggle. Shooting for 5 runs this week.

Afternoon Sequoyah Spin

I took the Cinelli out, it has been a while. It did ok, but I would like to upgrade the drive train. On finishing, my legs were a little tired.

Saturday, February 21

Recovery Report

HRV: 37, Resting HR: 55, Sleep score: 72, Training readiness: 54, Body battery: 59.

Weight Goal

176.2 lbs -0.4

Morning Run

I had 12-14 in my calendar but decided to go shorter. 8.36 mi. Avg Pace 9:09. Avg HR 141 bpm. My left hip is still a niggle.

Sunday, February 22

Recovery Report

HRV: 40, Resting HR: 53, Sleep score: 73, Training readiness: 49, Body battery: 72.

Weight Goal

177.8 lbs +1.6 weekly average 175.4 +0.3 from last week.

Gym Session (25 minutes)

Hydro Massage 10', Chest Press (70) 1x15 1x12 1x9, Calf Extension (85) 3x15, Row (115) 2x12 1x8, Seated Leg Press (140) 3x15, Tricep Press (115) 3x15, Bicep Curl (40) 3x12, Leg Curl (40) 1x12 SL (25) 2x12, Tanning 7'

Weekly Recap 7 - February 9

Intentions

Rest when needed. Run 4 days. Ride outside. Find ways to improve nutrition. Add short (3-5 minutes) spine mobility before bed and on rising.

Weekly Totals

Run 21.01 miles. Ride (trainer) 14.05 miles. Arc Trainer 00 minutes. Yoga/stretch/mobility 44 minutes. Strength 62 minutes.

Monday, February 9

Recovery Report

HRV: 51, Resting HR: 54, Sleep score: 86, Training readiness: 64, Body battery: 97. Great job recovering!

Weight Goal

176.6 lbs

Runner's Mobility (5 minutes)

Lunch Run

4 miles E. My body was stiff, sore, and not too happy to be moving, but I did move. This is one that wasn't great but probably set me up for better runs in the future. My lower back is still complaining.

Achilles Rehab

Toe yoga, Short foot, Eccentric calf. I increased the reps on toe yoga and eccentric calf.

At Home Ab and Hip Workout (14 minutes)

Hip Thrusts 3x15 (red band), Flutter kick [with med ball] 3x40, Russian twist [with med ball] 3x15, Donkey kicks 3x12 (red bad), Monster walk 4x (red band)

Night Mobility (3 minutes)

Tuesday, February 10

Recovery Report

HRV: 53, Resting HR: 55, Sleep score: 80, Training readiness: 76, Body battery: 81.

Weight Goal

175.4 lbs

Runner's Mobility (5 minutes)

Lunch Workout

3 x 1 mile T. Pace 7:55.3, 7:52.7, 7:53.7. I would like to get these down to 7:42. My body doesn't feel fast or pliable, but I got it done. No anxiety issues. No achilles issues.

I am too tired for my lower body workout. I need to rethink my strength training schedule. Lower Body Workout - Wednesday and Friday. Abs and Hips Workout - Monday, Tuesday, Thursday, and Saturday. Gym Session is still Friday and Sunday. The Gym Session will be upper body only depending on lower body fatigue.

Morning Mobility (3 minutes)

Wednesday, February 11

Recovery Report

HRV: 41, Resting HR: 57, Sleep score: 73, Training readiness: 55, Body battery: 51.

Weight Goal

174.0 lbs

Morning Mobility (3 minutes)

At Home Lower Body Workout (19 minutes)

KB DL (40) 3x10, Bulgarian split squats (20) 3x10, Eccentric calf 3x15, Swiss ball leg curl 3x10, Push ups 3x10, Inverted row 3x10, Planks 3x30s

Night Mobility (3 minutes)

Thursday, February 12

Recovery Report

HRV: 52, Resting HR: 54, Sleep score: 74, Training readiness: 74, Body battery: 90.

Weight Goal

173.3 lbs

Morning Mobility (3 minutes)

Lunch Run

4 miles E with 6x20s strides. My glutes were screaming during the strides.

Friday, February 13

Recovery Report

HRV: 45, Resting HR: 57, Sleep score: 72, Training readiness: 60, Body battery: 65.

Weight Goal

174.7 lbs

Gym Session (15 minutes)

Back Extension (130) 3x8, Shoulder Press (40) 3x12, Chest Press (85) 1x6 2x7, Tricep Press (130) 3x9, Pull-down (90) 3x8

Saturday, February 14

Recovery Report

HRV: 52, Resting HR: 52, Sleep score: 85, Training readiness: 78, Body battery: 91.

Weight Goal

175.7 lbs

Strawberry Plains 10k

Time 50:46. Avg Pace 8:10. AG Place 1. Overall Men 35. Overall 52. I have had more in the tank but this is what I decided to give today. I am proud of this effort especially considering I have not had a 30 miles run week since the first week of December. Most of my fitness has been coming from the bike.

NTC Sunset Stretch (11 minutes)

Sunday, February 15

Recovery Report

HRV: 45, Resting HR: 56, Sleep score: 62, Training readiness: 10, Body battery: 59.

Weight Goal

176.1 lbs. This week's average is 175.1. I'm down 1 pound from last week.

Bevel Sugested Circuit (22 minutes)

Mobility flow - Cat Cow, Bird dog, World's greatest stretch (10 minutes)
Core stability - Plank 3x45s, Dead bug with Swiss ball 3x10 (6 minutes)
BW strength - Squats 3x15, Incline push ups 3x12, Inverted row 3x10 (6 minutes)

Zwift - London 8 in London

Route 12 of 18 of the Tour de Zwift

Weekly Recap 6 - February 2

Intentions

Rest when needed. Implement increased recovery / rest intervals. Run 3 days (weather permitting). Ride 3 days.

Weekly Totals

Run 23.79 miles. Ride (trainer) 26.16 miles. Arc Trainer 30 minutes. Yoga/stretch/mobility 44 minutes. Strength 87 minutes.

Monday, February 2

Recovery Report

HRV: 48, Resting HR: 55, Sleep score: 81, Training readiness: 70, Body battery: 69. My sleep was interrupted from either the Enchiladas Verdes or the Perfect Margarita. I saw ever hour between 9 and 1 but I did sleep good until 5.

Weight Goal

177.5 lbs. Too many chips I guess

Zwift - Hell of the North in France

Tour de Zwift route 10 of 18.

At Home Abs and Hips (13 minutes)

Hip Thrusts 3x15 (red band), Flutter kick [with med ball] 3x40, Monster walk 3x15 (red band), Russian twist [with med ball] 3x12, Donkey kicks 3x12

Tuesday, February 3

Recovery Report

HRV: 53, Resting HR: 52, Sleep score: 84, Training readiness: 74, Body battery: 90

Weight Goal

177.8 lbs. I must still be bloated from what ever is disrupting my gut.

Lunch Run

4 Miles E with 6x20s strides. Avg Pace 6:23, 6:06, 6:02, 6:17, 6:07, 5:57. No achilles issues. It was great to be outside, but it was chilly.

At Home Lower Body Workout + KB Circuit + Achilles Rehab (40 minutes)

Slant squats (BW) 3x15, Reverse lunge with knee raise 3x6, Single leg dead lift (tippy bird) (10) 3x6, Bulgarian split squats (20) 3x10, KB DL (40) 3x10

KB (20) horizontal press 60, Horizontal rotations 60, Side swings 60, Halos 60, Shoulder presses 60

Eccentric calf 3x10, Toe yoga 3x10, Short foot 3x20

Wednesday, February 4

Recovery Report

HRV: 44, Resting HR: 54, Sleep score: 79, Training readiness: 71, Body battery: 70

Weight Goal

177.2 lbs

BRAEk-fast Crits and Grits in Scotland

Tour de Zwift route 11 of 18. I pushed a few sprints and climbs.

NTC Sunset Stretch (11 minutes)

Thursday, February 5

Recovery Report

HRV: 53, Resting HR: 52, Sleep score: 82, Training readiness: 76, Body battery: 92

Weight Goal

175.3 lbs. Has the bloat from Sunday finally left me? It is about time.

Afternoon Workout

8x400m T cruise intervals (Time 1:54.7, 1:54.0, 1:54.4, 1:52.8, 1:51.9, 1:52.5, 1:52.1, 1:50.7. Avg Pace 7:34. Avg HR 151 bpm.) 90s recovery. No achilles or anxiety issues. My legs were a little sore from Tuesday's workout.

Friday, February 6

Recovery Report

HRV: 50, Resting HR: 54, Sleep score: 72, Training readiness: 58, Body battery: 79

Weight Goal

175.0 lbs

NTC Gentle Yoga (18 minutes)

At Home Abs, and Hips (12 minutes)

Suitcases 3x15, Clam 3x15 (red band), Bicycle crunches 3x20, Lateral walk 4x9 (red band), Dead Bug with Swiss ball 3x12

Arc Trainer (30 minutes)

Gym Session (22 minutes)

Abdominal (85) 1x20 (100) 2x15, Hip Adduction (120) 3x12, Lateral Raise (60) 3x10, Leg Extension (30) 3x12, Seated Leg Curl SL (35) 3x10, Pull-down (85) 3x12, Assist Dip (85) 3x10

Saturday, February 7

Recovery Report

HRV: 53, Resting HR: 50, Sleep score: 75, Training readiness: 76, Body battery: 93

Weight Goal

176.4 lbs

Long Run

I did 13 and felt pretty good for the first 8. My energy level dropped after that, making the last 5 miles a challenge. My achilles wasn't much of an issue. Maybe a 1 out of 10.

Sunday, February 8

Recovery Report

HRV: 41, Resting HR: 57, Sleep score: 60, Training readiness: 27, Body battery: 44

Weight Goal

176.2 lbs. 176.5 average for the week, up .8 from last week.

NTC Wind-Down Yoga (15 minutes)

I had a sore lower back all day. I shold have done more movement.

Weekly Recap 5 - January 26

Intentions

Rest more. Look into increasing recovery / rest intervals. Take anxiety medicine. Continue to be more consistent with taking supplements. Run 3 days (weather permitting). Ride 3 days.

Weekly Totals

Run 10.11 miles. Ride (trainer) 72.99 miles. Arc Trainer 00 minutes. Yoga/stretch/mobility 60 minutes. Strength 66 minutes.

Monday, January 26

Recovery Report

HRV: 61, Resting HR: 52, Sleep score: 90, Training readiness: 75, Body battery: 100

Weight Goal

175.2 lbs.

Mobility (5 minutes)

At Home Ab and Hip Workout (15 minutes)

Hip Thrusts 3x15 (red band), Flutter kick [with med ball] 3x40, Monster walk 3x15 (red band), Russian twist [with med ball] 3x12, Donkey kicks 3x12

Zwift - Glyph Heights in Watopia

I didn't make my ride goal of 45k but I completed a very challenging Tour de Zwift Stage 5 event. This one had over 2,000 feet of elevation. My left knee acted up on the final climb.

Tuesday, January 27

Recovery Report

HRV: 44, Resting HR: 57, Sleep score: 74, Training readiness: 58, Body battery: 57

Weight Goal

174.2 lbs.

Achilles Rehab

Toe yoga, Eccentric calf, Short foot

Zwift - Ocean Lava Cliffside Loop in Watopia

I didn't get 45k in again today but I did get 30k and knock out another Tour de Zwift route.

NTC Sunset Stretch (11 minutes)

Wednesday, January 28

Recovery Report

HRV: 42, Resting HR: 57, Sleep score: 73, Training readiness: 70, Body battery: 48. Garmin suggests a rest day. Bevel says - Recovery Dip to 36% likely due to my HRV dropping and an earlier than normal wake-up. Bevel suggests keeping things light today with a Strain target of 20-40%. It is frustrating that my Zwift rides are not uploaded, it devalues the data.

Weight Goal

175.2 lbs.

Achilles Rehab

Toe yoga, Short foot, Eccentric calf

Mobility (5 minutes)

NTC Wind-Down Yoga Flow (16 minutes)

Thursday, January 29

Recovery Report

HRV: 46, Resting HR: 56, Sleep score: 78, Training readiness: 74, Body battery: 67. I feel much less tired this morning than yesterday. I need to run and strength train today.

Weight Goal

175.7 lbs.

Achilles Rehab

Toe yoga, Short foot, the eccentric calf is noted in the AT Home Lower Body Workout

At Home Ab and Hip Workout (14 minutes)

Suitcases 3x15, Clam 3x12 (red band), Bicycle crunches 3x20, Lateral walk 4x9 (red band), Dead Bug with Swiss ball 3x12, Push ups 1x15, Inverted row 1x10

Lunch Workout

5x400m. Time 1:43.4, 1:42.6, 1:40.1, 1:42.7, 1:39.1. Avg Pace 6:49. Avg Cadence 184. Mt GTC % was +3 on the left. It was good to get a run in. I did feel my achilles during the cool down. Had to fight with my anxiety after the final rep.

At Home Lower Body Workout (18 minutes)

KB DL (40) 3x8, Bulgarian split squats (20) 3x8, Reverse lunge with knee raise 3x5, Single leg dead lift (tippy bird) (10) 3x5, Eccentric calf 3x10

Friday, January 30

Recovery Report

HRV: 40, Resting HR: 58, Sleep score: 81, Training readiness: 70, Body battery: 51

Weight Goal

176.2 lbs.

Mobility (5 minutes)

with slant board squats x15, push ups x12, inverted row x10, plank 50ct

Morning Run

3-5 E. Distance 4.61. I listened to a podcast while trying to stay in my pace zone. I didn't have any issues. I thought a lot about how I may be missing out on a lot by not having the easy runs on my calendar. Does riding the trainer replace some of that?

Gym Session (19 minutes)

Hydro Massage 10', Chest Press (85) 3x6, Row (130) 3x10, Calf Extension (85) 3x15, Tricep Press (130) 3x8,Bicep Curl (40) 3x10, Leg Curl (55) 3x8, Seated Leg Press (160) 3x8

Saturday, January 31

Recovery Report

HRV: 49, Resting HR: 56, Sleep score: 83, Training readiness: 75, Body battery: 74

Weight Goal

175.8 lbs.

The weather is 2-4 inches of snow with a feels like temperature of 1˚.

NTC Gentle Yoga (18 minutes)

Zwift - The Greenway in New York

Stage 6 of the Tour de Zwift and 8 of 18 routes. I have until February 23 to finhish the other 10. I may take on the Shisa Shakedown tomorrow. The most challenging one left is Knights of the Roundabout at 54.4km and 359m.

Sunday, February 1

Recovery Report

HRV: 46, Resting HR: 57, Sleep score: 68, Training readiness: 59, Body battery: 66

Weight Goal

175.7 lbs. My average weight for the week is 175.4. I'm up .2

Zwift - Richmond Rollercoaster in Richmond

This was my 9 of 18 Tour de Zwift routes. I hope to get in all the Tour de Zwift rides in before February 23.

Weekly Recap 4 - January 19

Intentions

Rest when I need it. Take my anxiety medicine. Be more consistent with taking vitamins. Run 3 days (weather permitting). Ride 3 days.

Weekly Totals

Run 24.04 miles. Ride (trainer) 28.02 miles. Arc Trainer 40 minutes. Yoga/stretch/mobility 22 minutes. Strength 39 minutes.

Monday, January 19

Recovery Report

HRV: 52, Resting HR: 52, Sleep score: 76, Training readiness: 64, Body battery: 79

Weight Goal

175.3 lbs.

Rest Day

I got up tired and I had a big work day with an in-office 3 hour meeting and a post-work retirement celebration for Freddy.

Tuesday, January 20

Recovery Report

HRV: 51, Resting HR: 55, Sleep score: 59, Training readiness: 54, Body battery: 80

Weight Goal

175.5 lbs.

Gym Session (21 minutes)

Arc Trainer 20', Hip Abduction (115) 1x15 (130) 2x12, Back Extension (115) 3x15, Assist Chin (85) 2x12 1x7, Rear Deltoid (70) 3x10, Pec Fly (85) 2x15 1x12, Shoulder Press (40) 3x12 1x10, Glute (65) 1x15

Afternoon Workout

Chestnut Ridge x 6 (2:14.5, 2:14.2, 2:14.0, 2:12.3, 2:10.3, 2:09.6). It was a cold afternoon. I had no issues while averaging a much better pace.

Achilles Rehab

Short foot, Eccentric calf, Toe yoga

Wednesday, January 21

Recovery Report

HRV: 37, Resting HR: 56, Sleep score: 73, Training readiness: 44, Body battery: 46

Weight Goal

173.4 lbs.

Mobility (5 minutes)

Zwift - Tempus Fugit in Watopia

Ride 45k. I picked a flat route so it would not take as long. Only 226 feet of elevation. I averaged 18.7 mph.

Physical Therapy - Achilles Rehab

Today I saw Stephanie and received modality care (manual therapy, red light, cupping). Eccentric calf, Toe yoga, Short foot

Thursday, January 22

Recovery Report

HRV: 38, Resting HR: 56, Sleep score: 78, Training readiness: 60, Body battery: 46

Weight Goal

174.6 lbs.

Pre-Run Mobility (5 minutes)

Morning Workout

6 miles with 4 miles of fartlek. I ended up with 18 reps. Avg Pace 7:12. Avg HR 151 bpm. Avg Run Cadence 183. This was a tough one. My body was not ready to run fast.

Achilles Rehab

Eccentric calf, Toe yoga, Short foot

Lower Body Stretch (12 minutes)

Friday, January 23

Recovery Report

HRV: 39, Resting HR: 58, Sleep score: 59, Training readiness: 40, Body battery: 49

Weight Goal

174.9 lbs.

I had a rough night. Woke up hot. Nearly had an anxiety attack. Got up with a minor headache.

Saturday, January 24

Recovery Report

HRV: 55, Resting HR: 52, Sleep score: 86, Training readiness: 72, Body battery: 94

Weight Goal

176.5 lbs.

Morning Long Run

12 E. It was very cold. My body felt good. My achilles acted up during mile 12. Avg pace 9:06. Avg cadence 171 spm.

Sunday, January 25

Recovery Report

HRV: 43, Resting HR: 58, Sleep score: 72, Training readiness: 35, Body battery: 57

Weight Goal

176.0 lbs. My average weight is 175.2 which is unchanged from last week.

Gym Session (18 minutes)

Arc Trainer 20', Hydro Massage 10', Hip Adduction (120) 3x12, Assist Dip (85) 3x10, Pull-down (85) 3x12, Lateral Raise (60) 3x10, Seated Leg Curl SL (35) 3x10. I started getting a migraine while on the Arc Trainer that lasted 10-15 minutes. I have also struggled with dizziness on standing.

Weekly Recap 3 - January 12

Intentions

3 runs, 3 long rides, and get to the gym

Weekly Totals

Run 20.08 miles. Ride (trainer) 74.72 miles. Yoga/stretch/mobility 30 minutes. Strength 61 minutes.

Monday, January 12

Recovery Report

HRV: 54, Resting HR: 54, Sleep score: 90, Training readiness: 79, Body battery: 94

Weight Goal

175.2 lbs

Mobility from Strength Side (9 minutes)

Small Knee Circles, Kneel to Stand, Kneeling Rotations, 90/90 Stretch, Squat to Downward Dog, Crab to Crawl Switch, Crab Stretch, One Arm Crawl Switch Lifts, Horse Stance Combo

Achilles Rehab

3 sets each of toe yoga, short foot, and eccentric calf raises

Zwift - Three Musketeers in France

I knocked out 45k including Stage 2 of Tour de Zwift. Avg Speed 16.1 mph.

Tuesday, January 13

Recovery Report

HRV: 53, Resting HR: 53, Sleep score: 85, Training readiness: 73, Body battery: 87

Weight Goal

175.0 lbs

Pre-Run (5 minutes)

Push ups 3x12, squats 3x15, calf stretch, SSE

Morning Workout

5.02 miles with 5 times up Chestnut Ridge (2:20.3, 2:19.4, 2:19.5, 2:16.7, 2:12.0). No Achilles or anxiety issues. This was a great day.

I shouldn't have mentioned it being a great day, this afternoon I had the misfortune of injuring my left while lying on the bed petting Nash.

At Home Hip Workout (15 minutes)

Hip Thrusts 3x10 (red band), Clam 3x10 (red band), Supine SLR 1x20, Single leg bridge 3x12, Side lying SLR 1x20, Donkey kicks 1x20, Lateral walk 3x15 (red band)

Achilles Rehab

Short foot 3x20, Toe yoga 3x10, Eccentric calf 3x10

Lower Body Stretch (10 minutes)

Wednesday, January 14

Recovery Report

HRV: 53, Resting HR: 50, Sleep score: 78, Training readiness: 73, Body battery: 93

Weight Goal

175.1 lbs

My knee was feeling a bit janky and decided to rest.

Thursday, January 15

Recovery Report

HRV: 66, Resting HR: 51, Sleep score: 88, Training readiness: 80, Body battery: 100

Weight Goal

174.7 lbs

My knee is still feeling a bit off and it's in the teens, so I decided to push my run to tomorrow and complete yesterday's ride.

Zwift - Innsbruck KOM After Party in Innsbruck

Tour de Zwift Stage 3 - 24.94 miles with 2,159 ft. of elevation. This one took a while 2:08:09.

At Home Ab Workout (20 minutes)

Push ups 3x10 SSE 1x15 2x20, Flutter kick [with med ball] 3x40, Suitcases 3x20, Russian twist [with med ball] 3x10, Bicycle crunches 3x20, Plank 3x35s, Dead Bug with Swiss ball 3x16

Achilles Rehab

Toe yoga, Short foot, Eccentric calf raise. + Standing TKE for 2x20

Friday, January 16

Recovery Report

HRV: 68, Resting HR: 49, Sleep score: 82, Training readiness: 67, Body battery: 100

Weight Goal

174.8 lbs

Lower Body Stretch (11 minutes)

with some mobility

Morning Workout

4x400m (1:43.3, 1:42.4, 1:39.9, 1:34.9). My knee and achilles were good. I did struggle a little with anxiety but I got the work done.

Saturday, January 17

Recovery Report

HRV: 60, Resting HR: 49, Sleep score: 86, Training readiness: 71, Body battery: 100

Weight Goal

174.8 lbs

Morning Long Run

10 E. This was the first double digit run since December 6. Everything held up ok. My achilles is not still not 100%.

Sunday, January 18

Recovery Report

HRV: 44, Resting HR: 55, Sleep score: 71, Training readiness: 50, Body battery: 69

Weight Goal

175.8 lbs. My average weight this week was 175.2, up .4 from last week.

Gym Session (21 minutes)

HydroMassage 10', Red Light Therapy 10'. Chest Press (75) 1x8 (85) 2x6, Tricep Press (130) 3x7, Row (130) 3x9, Bicep Curl (40) 3x8, Leg Curl (60) 3x6, Calf Extension (85) 3x15, Seated Leg Press (145) 3x10

Zwift - Greatest London Flat in London

Stage 4 Tour de Zwift. 35k in 1:19:22. 16.5 mph.

Achilles Rehab

Short foot, Toe yoga, Eccentric calf raises

Weekly Recap 2 - January 5

Intentions

3 strong rides, and maybe get outside once
3 quality runs
continue to improve eating habits
don't slack on the ancillary exercises

Weekly Totals

Yoga/stretch/mobility [0:51], Strength [0:49], Arc Trainer [0], Endurance [8:36], Run [15.53 mi], Ride [78.65 mi]

Monday, January 5

Recovery Report

HRV: 61, Resting HR: 52, Sleep score: 88, Training readiness: 82, Body battery: 100

Weight Goal

174.6 lbs

Zwift - Libby Hill After Party in Richmond

Relative effort 16. Distance 24.89 mi. Time 1:34:27. Avg Speed 15.8 mph. Total Ascent 843 ft. Avg Power 110 W. Avg HR 114 bpm.

Tuesday, January 6

Recovery Report

HRV: 43, Resting HR: 56, Sleep score: 75, Training readiness: 59, Body battery: 58

Weight Goal

175.5 lbs

Morning Run with Chestnut Ridge

I hit my goal. 4 times up Chestnut Ridge (). I had a little anxiety after the third but a new anti-anxiety strategy got me through the fourth rep with no issues. Make anxiety my bitch. I did notice my achilles a little.

Physical Therapy

This was a good experience and I discovered I have excessive calcaneus eversion on right. Got SuperFeet orthotics. Home exercises - toe yoga, short foot, eccentric heel raises

At Home Lower Body Workout (14 minutes)

Squats (40) 2x10 1x12, Single leg dead lift (tippy bird) (10) 2x6 1x8, Bulgarian split squats (20) 1x8 2x10, Single leg bridge 2x10 1x12

We demo's Kristen's bathroom vanity and it was harder than I thought it would be. My achilles is is sore from the hills and eccentric calf raises at therapy.

Lower Body Stretch (10 minutes)

Wednesday, January 7

Recovery Report

HRV: 44, Resting HR: 56, Sleep score: 72, Training readiness: 66, Body battery: 64

Weight Goal

173.9 lbs

Tour de Zwift Stage 1 - Chasing the Sun

I got my 35k in by completing stage 1 of TdZ. Relative effort 15. Distance 21.91 mi. Time 1:33:55. Avg Speed 14.0 mph. Total Ascent 1,043 ft. Avg Power 106 W. Avg HR 112 bpm.

Achilles Rehab

Toe yoga, short foot, eversion, seated calf raise, eccentric calf, plantar flexion with red band - Ice and Voltaren

I didn't get to the gym, but we picked up Kristen's new vanity. Moving the new one upstairs and the old downstairs was plenty of lifting.

Lower Body Stretch (10 minutes)

Thursday, January 8

Recovery Report

HRV: 48, Resting HR: 55, Sleep score: 76, Training readiness: 62, Body battery: 82

Weight Goal

174.2 lbs

Mobility Posterior Chain + Ankles

Flow: Hamstring walkouts → 6 slow reps, Squat ankle rocks → 6 reps, Deep squat pry → 45 sec - Intent: Keep calves, hamstrings, and feet resilient before/after workouts.

Morning Workout

3x400m. I got the work done and I don’t think I imposed any additional damage to my Achilles. The speed did not come easy.

Post-Run Lower Body Workout (15 minutes)

Step-ups 3x8, Bulgarian split squats 3x10,Single leg dead lift (tippy bird) 3x6, eccentric calf 2x15, Squats 3x15. The eccentric calf causes some discomfort.

Afternoon NoBo Ride

My afternoon at work opened up and the weather was great, so I went to NoBo for some gravel and single track.

Dinner at I Heart Sushi; I may have eaten too much but I went to bed a little hungry.

Achilles Rehab

Eccentric calf during my post-run lower body workout, toe yoga, short foot

Friday, January 9

Recovery Report

HRV: 39, Resting HR: 55, Sleep score: 64, Training readiness: 56, Body battery: 60

Weight Goal

174.6 lbs

Mobility Light Reset (Low Load)

Flow: Supine pelvic tilts → 8 reps, Crocodile or supine breathing → 4-5 breaths, Gentle neck mobility → 3 each direction. Intent: Stay loose without adding fatigue.

Achilles rehab

Lower Body Stretch (11 minutes)

Saturday,January 10

Recovery Report

HRV: 60, Resting HR: 54, Sleep score: 87, Training readiness: 77, Body battery: 100

Weight Goal

176.3 lbs - What did I eat that pushed my weight up almost 2 pounds? Or, was it lack of endurance training?

The weather has been horrible yesterday and today with almost nonstop rain. I decided to push my 8 Mile Run to tomorrow.

Zwift - Turf N Surf in Makuri Islands

I subbed ride for run and it was an easy one. Relative effort 12. Distance 30k.

At Home Ab Workout (20 minutes)

Flutter kick [with med ball] 3x40, Suitcases 3x15, Russian twist [with med ball] 3x10, Heel touches 3x20, Bicycle crunches 2x12 1x16, Plank 3x30s, Dead Bug with Swiss ball 2x12 1x16, Hanging leg lifts 2x10, Around the World (20) 1x20 (10) 2x20, Push ups 12, Pull ups (with blue band) 2x5

Sunday, January 11

Recovery Report

HRV: 49, Resting HR: 53, Sleep score: 77, Training readiness: 75, Body battery: 74

Weight Goal

174.5 lbs - My average weight for the week was 174.8 down 1.7 from last week.

We went out last night to see the Fine Columbians at the Bijou. I had a 2 oz pour of Four Roses at DBG, and Basil Hayden Manhattan at Clancy's, and a Modelo at the Bijou.

Mobility (10 minutes)

with Squats 2x15, Push ups 2x12

8 Mile Run

Windy and a little cold but I am stoked to get in 8 miles with mostly no achilles discomfort. I ran Union Valley and the return was significantly faster. Avg Cadence 169. Avg HR 140. GCTB +1% left. I’m looking forward to what lies ahead. I discovered a small hot spot on my right foot.

Later in the day my achilles started to hurt I iced and applied Voltaren. I did all of the achilles exercises except the eccentric calf raise, it was too sore.

Weekly Recap 1 - December 29

Intentions

This week I hope to get back to better eating habits.

Weekly Totals

Yoga/stretch/mobility [0:30], Strength [1:25], Arc Trainer [0:35], Endurance [6:07], Run [15.07 mi], Ride [40.70 mi]

Monday, December 29

Recovery Report

HRV: 43, Resting HR: 57, Sleep score: 75, Training readiness: 77, Body battery: 77

Weight Goal

176.1 lbs

Zwift - Itza Climb Finish in Watopia

Relative effort - my HRM died. Distance 18.86 mi. Time 1:18:49. Avg Speed 14.4 mph. Total Ascent 961 ft. Avg Power 109 W.

At Home Ab Workout (15 minutes)

Flutter kick [with med ball] 3x40, Suitcases 3x16, Russian twist [with med ball] 3x10, Heel touches 3x20, Bicycle crunches 2x12, Plank 2x35s, Dead Bug with Swiss ball 2x10, Hanging leg lifts 2x10, Axe chops 2x10

Night Stretch (10 minutes)

Tuesday, December 30

Recovery Report

HRV: 50, Resting HR: 55, Sleep score: 81, Training readiness: 86, Body battery: 94

Weight Goal

175.5 lbs

Lunch Run

Warm up - jog, leg swings, lunge, hops, calf stretch, ankle mobility

Relative effort 10. I made it 5 miles with very little ankle issues. Time 45:22. Avg Pace 9:04 /mi. Total Ascent 112 ft. Avg HR 135 bpm.

Warm down - 1 mi walk with 4x200m (49.8, 47.5, 47.6, 43.7). Step ups 15. Calf raise 20 plus 2x30s isometric.

At Home Lower Body Workout (16 minutes)

Squats (40) 3x10, Step-ups 3x10, Single leg dead lift (tippy bird) (10) 3x6, Bulgarian split squats (20) 3x8, Seated calf raise (30) 3x12, Single leg bridge 3x10

Night Stretch (10 minutes)

hip focus

Wednesday, December 31

Recovery Report

HRV: 50, Resting HR: 54, Sleep score: 66, Training readiness: 61, Body battery: 87

Weight Goal

176.0 lbs

Ortho appointment - After 2 visits I still haven't seen a doctor. I'm not insinuating the PA's are not capable, but I need request to see Dr. Pesut. I made an appointment for Tuesday morning with TSM.

Zwift - Chasing the Sun in Makuri Islands

Relative effort 15. Distance 21.83 mi. Time 1:32:21. Avg Speed 14.2 mph. Total Ascent 1,040 ft. Avg Power 109 W. Avg HR 113 bpm.

Thursday,January 1

Recovery Report

HRV: 43, Resting HR: 59, Sleep score: 62, Training readiness: 56, Body battery: 51

Weight Goal

176.7 lbs

New Year's Day 5K

Relative effort 15. I got another Top 100 glass, but barely. 98 of 100. This was my fastest 5k as a 65 year old. I can and will be faster in 2026. Time 23:48. AG 1. Male 98. Overall 130. My achilles was not an issue.

At Home Lower Body Workout (17 minutes)

Squats (40) 3x10, Step-ups 3x10, Single leg dead lift (tippy bird) (10) 3x6, Bulgarian split squats (20) 3x8, Seated calf raise (30) 3x15, Single leg bridge 3x10

Friday, January 2

Recovery Report

HRV: 54, Resting HR: 52, Sleep score: 87, Training readiness: 79, Body battery: 100

Weight Goal

177.8 lbs

Gym Session (18 minutes)

Arc Trainer 15', Calf Extension (115) 3x12, Back Extension (115) 3x10, Row (130) 3x8, Abdominal (120) 3x12, Pull-down (85) 3x10, Lateral Raise (55) 3x10, Shoulder Press (40) 3x12

Saturday, January 3

Recovery Report

HRV: 61, Resting HR: 51, Sleep score: 74, Training readiness: 75, Body battery: 100

Weight Goal

177.1 lbs

I have woke up with a migraine. This day can only go up from here.

Morning Run

Warm up - jog, leg swings, ankle mobility, hops

Performance condition +4. Relative effort 13. Distance 6.01 mi. Time 53:42. Avg Pace 8:56 /mi. Total Ascent 171 ft. Avg HR 138 bpm.

Warm down - 1 mi walk with 4x200m (51.0, 49.6, 51.6, 48.7)

Sunday, January 4

Recovery Report

HRV: 52, Resting HR: 52, Sleep score: 85, Training readiness: 79, Body battery: 86

Weight Goal

176.0 lbs

Gym Session (19 minutes)

Arc Trainer 20', Hip Abduction (115) 3x12, Hip Adduction (120) 3x8, Glute (70) 3x10, Leg Curl (55) 3x10, Rear Deltoid (65) 3x10, Pec Fly (85) 3x12

Evening Stretch (10 minutes)