Intentions
More stretch and mobility
Weekly Totals
Run 16.25 miles. Ride 9.62 miles. Endurance load 3:19. Yoga/stretch/mobility 24 minutes. Strength 120 minutes.
Monday, April 20
Recovery Report
HRV: 52, Resting HR: 51, Sleep score: 85, Training readiness: 74, Body battery: 95.
Breakfast at Trident Book Store. Lunch at Foxhole. Dinner at Stephanie's.
Steps 20,095
Tuesday, April 21
Recovery Report
HRV: 37, Resting HR: 58, Sleep score: 64, Training readiness: 63, Body battery: 49.
Hotel Gym Session (30 minutes)
Rowing (5 minutes 1k), Upper Pull: Lat pulldown (60) 1x10 (70) 1x8 (80) 2x6, DB row (50) 3x6, Face pulls (25) 3x12, Cable reverse fly (5) 1x12 (7.5) 2x12, Bicep curls (25) 3x8
Hip Mobility (8 minutes)
90/90, sumo squat, kneeling glute squeeze, side-lying leg lift, yoga squat, hip CARS
Wednesday, April Day
Recovery April 22
HRV: 50, Resting HR: 55, Sleep score: 87, Training readiness: 79, Body battery: 82.
The fatigue of the weekend finally caught up to me yesterday afternoon. I don't know if I would have been any more tired if I had run the marathon. My total steps for Boston were 86,542 or ~47.9 miles.
Being a marathon spectator is very motivational. Watching the struggle down Boylston and the post-race finisher shuffle makes me miss the pain. There is nothing in the world like it.
Thursday, April Day
Recovery Report
HRV: 49, Resting HR: 55, Sleep score: 78, Training readiness: 82, Body battery: 84.
Pre-Run (8 minutes)
Single leg: bridge 2x10, RDL 2x6, step-up 2x10, squat 2x8, split squat 2x10
Morning Workout
3 x 1k T (4:51.3, 4:51.7, 4:49.1), 2 x 400m R (1:45.8, 1:43.2), 4 x 200m F (47.6, 46.3, 46.6, 45.1). Hopefully getting stronger.
Friday, April 24
Recovery Report
HRV: 40, Resting HR: 58, Sleep score: 75, Training readiness: 61, Body battery: 47.
A weird thing happened to my right knee; it buckled just a bit. I have noticed a little instability walking, but it felt fine on yesterday's run. I hope to put out a better effort getting up and getting more training in. I've got a lot on my plate today, it's time to eat.
Home Gym Session (26 minutes)
Step-ups 3x10, calf raise 3x12, SL RDL 3x7, KB around the world, halos (20) x10 each, suitcases x25, hollow hold/boat 30s, SL squats 3x8, plank 3x30s, SL bridge 3x8, side plank 3x20s, split squats 3x10, dead bug 3x12
Gym Session (23 minutes)
Upper Push: Incline press (95) 2x6 (115) 2x5, Shoulder press (65) 1x6 (75) 2x6, Bench press (95) 3x8, Tricep pushdowns (40) 3x12, Lateral raises (15) 3x15
I love electronic shifting on bikes and I especially love the SRAM Rival on my SL 6, but it is useless when the batteries die. It is a beautiful day and I planned a gravel ride at NoBo. I parked at the gravel lot to started down the path to Wisconsin and no shifting. I could not connect with the SRAM app. Future me needs to check battery status before each outing. Just to be safe.
Practice Willingness to suffer better during races and hard efforts.
Saturday, April 25
Recovery Report
HRV: 38, Resting HR: 58, Sleep score: 66, Training readiness: 69, Body battery: 41.
Continuing on my goal to get up at 5:00 and start my day wasn't great today. I got up but felt like crap with the cough I had yesterday was still lingering. I thought I was getting sick and my recovery numbers tell a similar story. After some breakfast and reading I laid down for an 1:17 nap. I feel much better now.
Hip Mobility (8 minutes)
90/90, sumo squat, kneeling glute squeeze, side-lying leg lift, yoga squat, hip CARS
Saturday Long Run
10 miles. I had a couple niggles; my right quad going up sorority hill and my left calf going up Noelton. Otherwise it was a good run. I didn't think about pace just kept the effort easy.
Sunday, April 26
Recovery Report
HRV: 36, Resting HR: 60, Sleep score: 59, Training readiness: 24, Body battery: 42.
Something weird is going on with my recovery. Am I getting sick? Does a bad recovery score set your brain up for a bad day? I had big plans for the day that could be derailed by whatever is going on. More symptoms - a low grade headache and a left hamstring that is now acting up. I had to go to back to bed again.
KB Outdoor Session (33 minutes)
Recovery Ride
I found some endurance motivation from reading Bicycling Magazine. Distance 9.62 mi. Time 45:21. Avg Speed 12.7 mph. Total Ascent 541 ft. Avg Power 111 W.
