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.
