Intentions
Try to get over this post-Boston trip funk I've been in.
Weekly Totals
Run 15.03 miles. Ride 47.73 miles. Endurance load 5:40. Yoga/stretch/mobility 18 minutes. Strength 58 minutes.
Monday, April 27
Recovery Report
HRV: 38, Resting HR: 59, Sleep score: 67, Training readiness: 32, Body battery: 41.
Zwift - Pacer Group Ride with Bernie
Distance 17.01 mi. Time 1:00:10. Avg Speed 17.0 mph. Total Ascent 860 ft. Avg Power 140 W. Avg HR 129 bpm.
Afternoon Run
E run with 6 x 20s hill strides. And some heat acclimation. Avg HR for the E portion 137 bpm. Today was a good day of training.
Foam Roll and Stretch (10 minutes)
Tuesday, April 28
Recovery Report
HRV: 33, Resting HR: 60, Sleep score: 69, Training readiness: 11, Body battery: 36.
No alcohol yesterday and recovery number still went lower. Maybe I'm consuming too much sugar. But, I'm going to start fueling more during any session that is an hour or longer. Real food on the bike and gels on the runs.
Morning Strength 25 (6 minutes)
DB press (30) 25, Pull-ups 1 every 30s for 3 minutes, Slant squats 25, Lateral raise (10) 25
KB Outdoor Session (23 minutes)
I chose strength and recovery today. No alcohol. Less sugar.
Wednesday, April 29
Recovery Report
HRV: 45, Resting HR: 57, Sleep score: 84, Training readiness: 40, Body battery: 74.
I'm testing Nutricost Sodium Bicarbonate. Today's goal is to take 3, 2.5g capsules, 1 every 15-30 minutes - 6:00 first capsule. 6:30 second capsule. 6:45 third capsule. Run 7:19.
Hip Mobility (8 minutes)
90/90, sumo squat, kneeling glute squeeze, side-lying leg lift, yoga squat, hip CARS
Morning Workout
R/F - 3 x [2' R (300m), 200m R (300m), 200m F (800m)]. I almost had an anxiety issue after the second 2 minute effort. I managed it well. My body felt ok. Maybe more pop in the legs. I last did this workout on April 14, Avg Pace was down 3 seconds and Avg HR was down 2 bpm.
Thursday, April 30
Recovery Report
HRV: 47, Resting HR: 58, Sleep score: 76, Training readiness: 54, Body battery: 77.
Zwift - Pacer Group Ride with Bernie
Trying to hit my Z2 with 1.5 w/kg with Bernie. Distance 18.31 mi. Time 1:00:09. Avg Speed 18.3 mph. Total Ascent 427 ft. Avg Power 144 W. Avg HR 123 bpm.
Gym Session (22 minutes)
Upper Pull: Pull-ups x3, Lat pulldown (110) 1x10 (120) 3x6, Seated row (100) 1x8 (110) 1x8 (120) 1x6, Face pulls (50) 3x12, Arm Curl (50) 1x10 2x8, Back Extension (70) 3x10, Reverse fly (60) 3x12
Friday, May 1
Recovery Report
HRV: 41, Resting HR: 57, Sleep score: 77, Training readiness: 58, Body battery: 64.
I have woke up tired, with a sore lower back. Hopefully a nap is in my future. And, I don't know if I should follow a pre-race recovery/rest schedule today or hit up NoBo on the SL6.
Morning Strength 25 (7 minutes)
Slant squats 25, DB press (30) 25, Lateral raise (10) 25, Pull-ups 8 1 every 30s
Afternoon Ride
A little bit of NoBo. I made it up Wisconsin with no issues. Distance 12.41 mi. Time 1:14:46. Avg Speed 10.0 mph. Total Ascent 909 ft. Avg HR 119 bpm.
Saturday, May 2
Recovery Report
HRV: 43, Resting HR: 59, Sleep score: 75, Training readiness: 55, Body battery: 63.
Dogwood 5k
My seventh race this calendar year. Am I progressing, getting faster, getting fitter, having any fun? I don't know, maybe. I haven't broken 23 in a 5k since November of 2024, that would be FUN! Splits 7:30, 7:44, 7:40, 6:44. AG 1, but got beat by Anthony Span for Senior Grand Master.
I let negative thoughts enter my head in most of my races. The Dogwood 5k was no exception. As far as my training goes, the focus has been on Jack Daniel's 1500 to 3k and what is missing from 5k - 10k specific training is the longer tempo workout. After the mile race next week I plan to add those back into the program. What will make me a more resilient runner?
Sunday, May 3
Recovery Report
HRV: 38, Resting HR: 59, Sleep score: 85, Training readiness: 48, Body battery: 51.
“We are so lucky to have health and happiness, be BRAVE!” Jenny Simpson
