Intentions
7.5 - 9 hours of endurance exercise. Do more strength and mobility.
Weekly Totals
Run 23.07 miles. Ride 48.21 miles. Endurance load 7:48. Yoga/stretch/mobility 51 minutes. Strength 1:20 minutes.
Monday, March 30
Recovery Report
HRV: 50, Resting HR: 55, Sleep score: 79, Training readiness: 52, Body battery: 78
Weight Goal
175.9 lbs -0.8.
RW Morning Mobility (4 minutes)
Neck circles, shoulder circles, forward folds, hip circles, overhead reach, squats, ankle flexion
Annual physical - BP 98/60
Zwift - Pacer Group Ride with Bernie
Distance 17.75 mi. Time 1:00:10. Avg Speed 17.7 mph. Total Ascent 669 ft. Avg Power 112 W.
Zwift - Mayan San Remo in Watopia
Distance 13.28 mi. Time 1:00:49. Avg Speed 13.1 mph. Total Ascent 712 ft. Avg Power 96 W.
Tuesday, March 31
Recovery Report
HRV: 48, Resting HR: 55, Sleep score: 77, Training readiness: 66, Body battery: 70
Weight Goal
174.7 lbs -1.2.
Morning Workout
8 x 400m. Avg Pace 6:53 (goal 6:55). Avg HR 146 bpm. I didn't feel strong at the start, but finished feeling proud of the work I did. No anxiety issues. My left glute was experiencing some butt lock.
RW Morning Mobility (4 minutes)
Neck circles, shoulder circles, forward folds, hip circles, overhead reach, squats
Hip Strength and Stretch (10 minutes)
Wednesday, April 1
Recovery Report
HRV: 45, Resting HR: 55, Sleep score: 82, Training readiness: 64, Body battery: 61
Weight Goal
175.3 lbs +0.6.
Morning Mobility with Breath Work (7 minutes)
Neck circles, rotation, side bend. Shoulder circles, ER, overhead reach. Forward fold, side bend. Hip circles. Squats. Calf raise. Wall push ups
Step Ups (11 minutes)
I'm reading Breath by James Nestor. So far I have enjoyed it.
Zwift - Tempus Fugit in Watopia
60 minute ride. Easy spin. Distance 17.18 mi. Time 1:00:10. Avg Speed 17.1 mph. Total Ascent 141 ft. Avg Power 93 W.
Thursday, April 2
Recovery Report
HRV: 48, Resting HR: 54, Sleep score: 79, Training readiness: 74, Body battery: 83
Weight Goal
174.7 lbs -0.6.
I have got up with a left knee niggle. Hopefully it will go a way.
Plank 5x20s
Morning Run
E run with 8 x 20s strides. Avg Pace 6:29. I was not at my best today. I switched up my post-run to only stretching and I iced my knee when I got home.
Friday, April 3
Recovery Report
HRV: 51, Resting HR: 52, Sleep score: 86, Training readiness: 78, Body battery: 89
Weight Goal
174.7 lbs 0.0.
Five Tibetan Rites (4 minutes)
5 rounds
Runner's Restorative Sequence (10 minutes)
Sunset Stretch (12 minutes)
Gym Session (40 minutes)
Lower Body: Leg press (110) 1x10 (170) 3x6, KB deadlift (70) 3x8, Bulgarian
split squat (15) 1x8 (25) 1x8, Hammer Standing Leg curls (25) 2x10,
Hammer Seated Calf raises (20) 2x20
Upper Push: Dips 3x8, LF Shoulder press (55) 3x6, Bench press (135) 4x3-5,
Jammer press (50) 3x8, Lateral raises (15) 3x15
Saturday, April 4
Recovery Report
HRV: 51, Resting HR: 55, Sleep score: 85, Training readiness: 83, Body battery: 86
Weight Goal
175.8 lbs +1.1
Five Tibetan Rites (5 minutes)
6 rounds
Long Run
98 minutes. The first 6 miles with John and the last 4 miles at MP ~8:40.
Sunday, April 5
Recovery Report
HRV: 46, Resting HR: 57, Sleep score: 60, Training readiness: 49, Body battery: 55. Hanging out with friend and having a few drinks slows recovery.
Weight Goal
175.7 lbs -0.1 Avg for the week 175.2 +0.1
HydroMassage
Gym Session (22 minutes)
Upper Pull: LF Lat pulldown (85) 1x8 (100) 3x6, LF Seated row (70) 1x10 (85) 2x6, Face pulls (22.5) 1x15 (27.5) 2x12, Hammer curls (20) 3x12, Reverse fly (70) 3x13
