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.
