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.
