Intentions
Gym sessions
Weekly Totals
Run 14.54 miles. Ride 31.39 miles. Endurance load 4:20. Yoga/stretch/mobility 13 minutes. Strength 74 minutes.
Monday, April 13
Recovery Report
HRV: 44, Resting HR: 56, Sleep score: 66, Training readiness: 67, Body battery: 53.
Hip and Core (10 minutes)
Morning Run
35 E with 6 x 20s strides.
Gym Session (23 minutes)
Lower Body: Leg press (160) 1x7 (170) 2x6, Hyper Ext 3x8. Smith machine deadlift (75) 3x7, Bulgarian split squat (25) 2x8, Leg curls (20) 2x15, Calf Extension (80) 2x15
Zwift - Southern Coast Cruise in Watopia
60' recovery. Distance 15.61 mi. Time 1:00:10. Avg Speed 15.6 mph. Total Ascent 463 ft. Avg Power 94 W.
Tuesday, April 14
Recovery Report
HRV: 44, Resting HR: 56, Sleep score: 74, Training readiness: 67, Body battery: 59.
Morning Workout
3 x [2' R Avg Pace 9:52, 6:56, 6:58 (300m), 200m R Time 51.4, 51.0, 50.1 (300m), 200m F Time 45.8, 45.4, 45.7 (800m)]. I felt pretty good today.
Core, Hip, and Stretch (10 minutes)
Wednesday, April 15
Recovery Report
HRV: 51, Resting HR: 55, Sleep score: 84, Training readiness: 67, Body battery: 74.
Zwift Warm Up
Canopies and Coastlines in Watopia: Distance 4.24 mi. Time 25:07. Avg Speed 10.1 mph. Total Ascent 400 ft. Avg Power 86 W.
Stage 2: Pas Racing: Handful of Gravel
Thursday, April 16
Recovery Report
HRV: 43, Resting HR: 58, Sleep score: 67, Training readiness: 38, Body battery: 45.
Steps 12,698
Very little sleep then travel to Boston. We had breakfast at Stubby's (5 out of 10). We walked up to the Sam Adams Downtown Boston Taproom. I had a 26.2 and a Dry Irish Stout, both were good. We walked up to the Bell in Hand for lunch. I had clam chowder and part of Pat's fish tacos with a couple of Old Fashioneds. Picked up a slice of Boston Cream Pie at Mikes.
Friday, April 17
Recovery Report
HRV: 45, Resting HR: 53, Sleep score: 79, Training readiness: 62, Body battery: 78.
Hotel Gym Session (30 minutes)
Upper Push: DB Incline press (40) 2x8 (50) 2x6, DB Shoulder press (25) 1x8 (30) 2x6, Cable press (25) 1x10 (20) 2x8, Lateral raises (15) 3x15, Tricep pushdowns (30) 3x12, with some core and A-skip
Steps 18,345
Breakfast at Landwer. It was good but not as good as last year. I had the Farmer's Breakfast.
For lunch we walked around the corner for a sandwich at Frank Anthony's Seaport Market. Turkey and cheese on gluten free, not too bad.
Dinner at Parla. I got beef meatballs for the table and I had the Risotto, both were has good as I remembered. I rolled the die and left my cocktail in hands of the fates. My roll was a 20 and my drink was Grandma's Wisdom, Rye and smoked garlic. I also had a Forrest for the Trees.
I had an eclair at Modern Pastry Shop.
Saturday, Month Day
Recovery Report
HRV: 46, Resting HR: 54, Sleep score: 75, Training readiness: 25 (post-race ~2:00), Body battery: 77.
Pre-Run in the Hotel Gym
Core, lunges, A-skips, and foam roll
Boston 5k
My fastest 5k since aging up to 65-69. It was very crowded in the opening mile. Mile 1 split 7:42. Mile 2 split 7:22. Mile 3 split 7:20. Finished at 6:53. I finished 6th in my AG.
Breakfast at Joe's - Roasted vegetable omelette with potatoes.
Lunch at Union Oyster House - I had Broiled Boston Scrod and fries (10 0f 10). JFK Daiquiri (white rum, lime, simple syrup)
Sunday, April 19
Recovery Report
HRV: 49, Resting HR: 53, Sleep score: 86, Training readiness: 53, Body battery: 86.
Hotel breakfast of sweet cornmeal pancakes and bacon, not too bad.
Pre-Run
AquaFeel Rowing (5 minutes, 1k)
Morning Run
The Envoy Loop.
Lunch at Frank Anthony's Seaport Market - roast beef and cheese. Dinner in the room from the hotel restaurant Para Maria.
