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
