Intentions
AI athlete's diet
Weekly Totals
Run 25.84 miles. Ride 30.18 miles. Arc Trainer 30 minutes. Yoga/stretch/mobility 17 minutes. Strength 42 minutes.
Monday, February 23
Recovery Report
HRV: 40, Resting HR: 57, Sleep score: 61, Training readiness: 56, Body battery: 62.
Weight Goal
177.8 lbs No change from yesterday. I started a Weight Loss for Athletes program today curated by ChatGPT.
Arc Trainer (30 minutes)
5 sets of shoulder press (65)
Zwift - Hudson Hustle in New York
Zwift Games Stage 2. Easy spin. Avg HR 109 bpm.
Tuesday, February 24
Recovery Report
HRV: 58, Resting HR: 55, Sleep score: 84, Training readiness: 69, Body battery: 95.
Weight Goal
176.7 lbs -1.1
Lunch Workout
3 x 8' T with 90s recovery. Avg Pace 7:45. Avg HR 156 bpm. Cadence 176. I didn't have any achilles or anxiety issues. My left hip is still a niggle in warm ups.
I did 3 x 1 mile 2 weeks ago. For today's 3 x 8'. Avg pace was 10s faster, Avg HR was 1.5 bpm lower, Avg cadence was 5 spm higher. I love it when comparisons show positive results.
At Home Abs and Hips (20 minutes)
Plank supine and prone 3x40s, Side plank 3x20s, Crunches and Suit cases 3x15, Bridge 4-5x15, Clams and SL abduction 3x15, Fire hydrants and Hip whips 3x10
Wednesday, February 25
Recovery Report
HRV: 47, Resting HR: 55, Sleep score: 71, Training readiness: 48, Body battery: 70.
Weight Goal
173.6 lbs -3.1 Calories: 2,361. Protein: 200g. Carbs: 180g. Fat: 79g
Gym Session (17 minutes)
HydroMassage 10', Life Fitness double stack: Row (35) 3x10, Pulldown (35) 3x10, Shoulder Press (20) 1x10 (27.5) 2x10, Chest Press (30) 3x10, Seated Leg Press (145) 3x12
NTC Sunset Stretch (12 minutes)
added calf stretch
Thursday, February 26
Recovery Report
HRV: 41, Resting HR: 56, Sleep score: 67, Training readiness: 60, Body battery: 66
Weight Goal
175.6 lbs +2.0 Calories: 2,147 kcal. Protein: 150g. Carbs: 251g
Morning Mobility (5 minutes)
Afternoon Workout
5 E with 10x20s hill strides. Avg Pace 6:31. Avg HR 144 bpm. Avg Cadence 185 spm. I didn't feel snappy with the repeats but the glute issue wasn't there. I did a 1 mile cool down walk.
Friday, February 27
Recovery Report
HRV: 39, Resting HR: 58, Sleep score: 45, Training readiness: 13, Body battery: 47
Weight Goal
175.2 is lbs -0.4 Calories: 1,917. Protein: 137g. Carbs: 201g
Achilles Rehab
Toe yoga
I've been studying how Georgia Hunter Bell maintains elite middle distance status while doing most of her aerobic stuff on the bike. Cycling builds the aerobic engine and the run focuses on speed and efficiency. I don't know how well this would transfer to marathon training, but for the mile to 10k, and maybe HM, it should work for any of us.
3 Q Runs and 4 Rides???
Lunch E Run
I had a change of venue, went to Victor Ashe and ran some of the CX course. It was good to try something different. I never really felt great but I glad I got it done.
Saturday, February 28
Recovery Report
HRV: 43, Resting HR: 54, Sleep score: 84, Training readiness: 45, Body battery: 70
Weight Goal
174.8 is lbs -0.4. Calories: 2,442, Protein: 151g. Carbs: 283g. Fat: 83g
Saturday Run
85' E. I felt much better than I did yesterday.
Sunday, March 1
Recovery Report
HRV: 47, Resting HR: 52, Sleep score: 69, Training readiness: 35, Body battery: 81
Weight Goal
176.6 lbs +1.8. Weekly average 175.8 lbs +0.4. Calories: 2,317. Protein: 205g. Carbs: 206g. Fat: 75g.
Gravel Ride
This was great fun. The weather was perfect. Distance 17.52 mi. Time 1:32:47. Avg Speed 11.3 mph. Total Ascent 1,089 ft.
