Intentions
Continue with "athlete diet".
Weekly Totals
Run 19.87 miles. Ride 51.12 miles. Arc Trainer 00 minutes. Yoga/stretch/mobility 00 minutes. Strength 22 minutes.
Monday, March 2
Recovery Report
HRV: 44, Resting HR: 53, Sleep score: 82, Training readiness: 68, Body battery: 85
Weight Goal
175.8 lbs -0.8. Calories: 2,417. Protein: 134g. Carbs: 2 72g. Fat: 92g.
Zwift - Cobbled Crown in Richmond
90 minute ride, somewhat hilly. Distance 22.18 mi. Time 1:30:14. Avg Speed 14.7 mph. Total Ascent 1,086 ft. Avg Power 102 W.
Tuesday, March 3
Recovery Report
My watch died and no data were tracked
Weight Goal
174.8 lbs -1.0. Calories: 2,287. Protein: 139g. Carbs: 289g. Fat: 64g.
Home Body Weight Session (12 minutes)
Plank 3x30s. Push ups 3x12. Side plank 3x20s. Inverted row 3x12. Slant squats 3x10. Bridge 1x20. Crunches 1x20.
Lunch Workout
4 x 2 min 6 x 1 min 8 x 30 sec. Avg Pace 7:03. Avg HR 147 bpm. Avg Cadence 179. I felt really good today. I did feel my right achilles or lower calf just a little during the warm up.
Zwift Recovery Spin
30 min. Avg Power 72 w/kg
Wednesday, March 4
Recovery Report
HRV: 43, Resting HR: 54, Sleep score: 86, Training readiness: 42, Body battery: 75
Weight Goal
176.3 lbs +1.5. I went out for hibachi chicken for dinner and it always adds a couple pounds on next weigh in. Calories: 2,467. Protein: 196g. Carbs: 242g. Fat: 83. My numbers were higher than expected.
Crusin Cherokee BLVD on the SL 6
Damn, that was slow. Total Ascent 646 ft. I didn't hit my 90 minute goal.
Thursday, March 5
Recovery Report
HRV: 46, Resting HR: 55, Sleep score: 69, Training readiness: 57, Body battery: 74
Weight Goal
176.6 lbs +0.3.
Morning Workout
5 x 5 minutes T. Avg Pace 7:39, just a tad bit fast. Avg HR 151 bpm. Avg Cadence 177. I was not feeling my best but I got it done. I did have some left hip issues that need to be addressed.
Zwift Recovery Spin
30 minutes.
Travel to Brevard, NC with stops at the Burning Blush and Mills River. I had an Italian beef sandwich at Bric's Original Dip & Roll - Italian Beef & Beyond.
Friday, March 6
Recovery Report
HRV: 43, Resting HR: 54, Sleep score: 67, Training readiness: 53, Body battery: 59
Weight Goal
Calories 2,300-2,400 Carbs 240-260g. Protein 150g.
Breakfast at the Brevard Diner
Lunch Hike (75 minutes)
Hip Focused Strength (5 minutes)
Dinner at Jordan Street Cafe - I over did it on sweets. Ice cream from Kilwins and a dark chocolate turtle from Downtown Chocolates. On a positive note, I didn’t drink much alcohol.
I'm having another interrupted sleep night. I'll be lucky to get 6 hours.
Saturday, March 7
Recovery Report
HRV: 49, Resting HR: 53, Sleep score: 80, Training readiness: ??, Body battery: 92
Weight Goal
I need to evaluate my weekend. I ate too many sweets.
Hip Focused Strength (5 minutes)
Oskar Blues 4 Mile
I finished 4th in 31:28. I'm not going to lie, I am disappointed I didn't crack the top 3, but I am not in great shape. Every race I run answers questions about where I am physically and mentally. Each mile tells a story. Mile 1 (7:51.9) - I thought I might be going out too hard. Mile 2 (7:55.2) - I was thinking my pace is melting in the heat. Mile 3 (8:20.5) - My pace slipped on the roadside grind and I started thinking, if I can just get to the final mile. Mile 4 (7:20.2) - I was going to be proud of this one, and I was.
Dinner at Pisgah Bakehouse. They had a really nice GF pizza.
Sunday, March 8
Recovery Report
HRV: 36, Resting HR: 55, Sleep score: 66, Training readiness: 19, Body battery: 52.
Weight Goal
It will be interesting to see where my weight will be tomorrow.
Travel home from Brevard
