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
