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 recoveryTuesday, 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'
