Intentions
Continue new diet strategy. Pause before eating - Stop at satisfied (not full) - Protein-first meals. 7.5 - 9 hours of endurance exercise.
I signed up for the Butterfly Run 3k
Weekly Totals
Run 24.41 miles. Ride 38.83 miles. Arc Trainer 00 minutes. Endurance load 6:47. Yoga/stretch/mobility 15 minutes. Strength 41 minutes.
Monday, March 23
Recovery Report
HRV: 44, Resting HR: 56, Sleep score: 75, Training readiness: 56, Body battery: 71
Weight Goal
174.9 lbs +0.7.
Grounded Mobility (10 minutes)
Gym Session (21 minutes)
Upper Push: Incline press (95) 3x8, LF Chest press (55) 1x8 (70) 1x6 m(85) 2x6, Shoulder press (65)1x6 (75) 2x6, LF Lateral raises (40) 1x12 (45) 2x12, Assisted dips (75) 1x10 (65) 2x10
Zwift - Flat Out Fast in Watopia
90 minute ride. Not too fast. Avg Speed 14.9 mph. Pretty much 50/50 Zones 1 and 2.
Tuesday, March 24
Recovery Report
HRV: 49, Resting HR: 54, Sleep score: 60, Training readiness: 60, Body battery: 91
Weight Goal
173.7 lbs -1.2. It has been over 5 weeks since I was this light.
Lunch Workout
60 minutes. 2x4' (3'); 3x3' (2'); 2x2' (1') I. Avg Pace 7:19. Avg HR 155 bpm. My body and mind did ok.
Wednesday, March 25
Recovery Report
HRV: 47, Resting HR: 53, Sleep score: 87, Training readiness: 55, Body battery: 82
Weight Goal
173.3 lbs -0.4.
The 66th anniversary of my birth.
Thursday, March 26
Recovery Report
HRV: 41, Resting HR: 56, Sleep score: 70, Training readiness: 66, Body battery: 67
Weight Goal
174.1 lbs +0.8. Over eating at home is better than eating normal out.
On my way to I was having a good time listening to Sweet Summertime then I had the thought that this was the first year of my life that I didn't get a happy call from my mom.
Long Run
100 minutes E. This felt much easier than last week's 90 minute run, while being faster and with more elevation. Distance 10.74 mi. Time 1:40:02. Avg Pace 9:19 /mi. Total Ascent 305 ft. Calories 1,278.
Friday, March 27
Recovery Report
HRV: 35, Resting HR: 58, Sleep score: 49, Training readiness: 18, Body battery: 43
Weight Goal
176.7 lbs +2.6. Went out with family and friends to Woody's and a great time. However, it is so annoying that an evening out with friends does so much damage to my body. I thought I made good choices and only had 2 cervezas and 1 Old Fashioned, and I was in bed before 9:30.
Saturday, March 28
Recovery Report
HRV: 52, Resting HR: 53, Sleep score: 86, Training readiness: 57, Body battery: 100
Weight Goal
176.8 lbs +0.1. I was expecting to be lighter, not heavier. This weight loss journey is confounding.
The Butterfly Run 3k
A great cause and a challenging course. Top Male Finisher - Grandmaster. 14:19.5. Pace 7:42. Overall 14 of 125. All Male 11 of 45.
Sunday, March 29
Recovery Report
HRV: 54, Resting HR: 53, Sleep score: 87, Training readiness: 41, Body battery: 99
Weight Goal
176.7 lbs -0.1. Avg for the week 175.1.
RW Morning Mobility (5 minutes)
Neck circles, shoulder circles, forward folds, hip circles, overhead reach, squats
Gym Session (20 minutes)
Upper Pull: LF Lat pulldown (85) 4x8, LF Seated row (70) 3x8, Face pulls (27.5) 3x12, Hammer curls (25, 22.5, 20) 3x8 10 12, Reverse fly (70) 3x12
I completed about 90 minutes of manual labor in Kristen's back yard.
Beer Ride to Crafty Downtown + Crafty Beer Run + Beer Ride from Crafty Downtown - 103 minutes of easy activity.
