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.
