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.