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
