Intentions
Recovery from Tobacco Road HM, travel, and St. Patrick's Day shenanigans.
Weekly Totals
Run 18.37 miles. Ride 24.25 miles. Arc Trainer 6 minutes. Yoga/stretch/mobility 28 minutes. Strength 60 minutes.
Monday, March 16
Recovery Report
HRV: 43, Resting HR: 57, Sleep score: 57, Training readiness: 6, Body battery: 61
Hotel Gym Session (20 minutes)
Warm Up: Quad hip CARs, Kneeling hip flexor/hamstring mobility, Elliptical
1'
Upper Push: DB press (40) 4x8, DB incline press (40) 3x8, DB Shoulder press
(25) 1x10 (30) 2x8, DB Lateral raises (15) 3x12, Tricep pushdowns (30) 3x12
Travel to Savannah and dealing with storms all along the way.
Dinner at the Cafe at City Market, Shrimp, grits, and collard greens. Drinks - Cafe at City Market, Peach Sour. Wexford Irish Pub - Bushmills Black Bush and Sprite. Congress Street Up Speakeasy - Old Forester flight 1870 Original Batch, 1897 Bottled in Bond, 1910 Old Fine Whiskey, 1920 Prohibition Style
Tuesday, March 17
Recovery Report
HRV: 48, Resting HR: 54, Sleep score: 78, Training readiness: 35, Body battery: 88
I am feeling good this morning considering we were out pre St. Patrick's Day celebrating.
Hotel Gym Session (25 minutes)
Warm Up: Quad hip CARs, Kneeling hip flexor/hamstring mobility, single leg
bridge, clams, side lying hip abduction, Elliptical 5'
Upper Pull: Single arm Lat pulldown (45) 1x10 (55) 1x10 (70) 2x8, DB row (45)
3x6, Face pulls (50) 3x15, Hammer curls (20) 3x10, Cable Reverse fly (20) 1x10
We watched the parade. Hung out at Churchill's rooftop bar where I had Cottage Pie and a Slane with Sprite. Went for seafood and rum drinks at the Cotton Exchange Tavern on the River Front. It was a fun weekend with great adventures, but it is time to go home. TOO COLD!
Wednesday, March 18
Recovery Report
HRV: 52, Resting HR: 54, Sleep score: 81, Training readiness: 67, Body battery: 88
Travel home from Savannah, GA.
Thursday, March 19
Recovery Report
HRV: 66, Resting HR: 50, Sleep score: 87, Training readiness: 86, Body battery: 100
Weight Goal
177.8 lbs +1.7.
NTC Gentle Yoga (18 minutes)
E Run with Strides
5 E and 5x20 seconds Avg Pace 6:29. I felt good and had no niggles. I think I'm recovered from Tobacco Road.
Gym Session (25 minutes)
Lower Body: Leg press (110) 1x10 (170) 2x8, KB deadlift (70) 3x6, Bulgarian split squat (15) 2x8, Hammer Standing Leg curl (10) 2x15, Hammer Seated Calf (20) 2x20. SL bridge 3x10, Crunches 6x15, Clams 3x15, SL hip abduction 3x15
Friday, March 20
Recovery Report
HRV: 55, Resting HR: 52, Sleep score: 88, Training readiness: 80, Body battery: 88
Weight Goal
174.9 lbs -2.9. Nearly a 3 pound travel correction happened yesterday. I also read something about meditation and weight control that bares more research.
NoBo Mixed Surface Ride
Lots of climbing 1,385 ft. I left from the Gold's Gym parking lot to the Turnpike via Tuskegee which had a couple of creek crossings. Turnpike to the guard shack then out Big Oak Trail to Wisconsin. I didn't have any issues on Wisconsin. It was a good day.
Saturday, March 21
Recovery Report
HRV: 55, Resting HR: 54, Sleep score: 80, Training readiness: 80, Body battery: 76
Weight Goal
175.1 lbs +0.2.
Long Run
90 minutes. I felt good enough, but on the return through Third Creek I could tell my legs were a little tired from yesterday's ride. I don't think I hydrated well yesterday.
Grounded Mobility (10 minutes)
We went out to Pins and Pints for some drinks, darts, and pin ball.
Sunday, March 22
Recovery Report
HRV: 46, Resting HR: 55, Sleep score: 56, Training readiness: 45, Body battery: 66
Weight Goal
174.2 lbs -0.9.
I am really tired and had a migraine all before the beer run. I went back to bed for 40 minutes.
Flock Beer & Wine Run
30 minutes E. I got a little heat acclimation.
I met an adult swim coach who clains he can teach anyone to swim. I might take him up on it.
