Intentions
Return to pre-Boston E-load of 7.5-9 hours. Continue to focus on strength.
Weekly Totals
Run 26.08 miles. Ride 47.40 miles. Endurance load 8:05:08. Yoga/stretch/mobility 29 minutes. Strength 66 minutes. Total training time 9:40.
Monday, May 4
Recovery Report
HRV: 49, Resting HR: 58, Sleep score: 72, Training readiness: 58, Body battery: 74.
Hip Mobility (7 minutes)
90/90, sumo squat, kneeling glute squeeze, side-lying leg lift, yoga squat, hip CARS
Morning Run
I completed a couple E laps of the toast and 6 x 20s (Avg Pace 6:09) hill strides. My body felt recovered from the Dogwood 5k.
Gym Session (25 minutes)
Lower Body: Calf Extension (100) 3x12, Hip Abductor (100) 3x12, Hip Adductor (100) 3x10, Single leg: step-up BW 1x10 (10) 2x10, bridge 3x10, RDL (15) 3x8, squat 1x5 2x8, split squat (15) 3x8
I had a Smoothie King smoothie for lunch thinking I was making a good decision, but I was mistaken. The Hulk has 1,200 calories. I need to stick with the Activator only 420 calories.
Tuesday, Cinco de Mayo
Recovery Report
HRV: 43, Resting HR: 60
Morning Workout
3 x [2' R (Avg Pace 6:48, 6:59, 6:48), 1.5' R (Avg Pace 6:48, 6:46, 6:43), 2 x 200m F (Time 44.4, 43.8, 46.3, 45.2, 43.1, 44.4)]. I fought my demons today. Glutes are sore for yesterday's gym session.
NTC Sunset Stretch (11 minutes)
My feet were crampy.
Wednesday, May 6
Recovery Report
HRV: 36, Resting HR: 60.
Morning Zwift
10 minute E warm up followed by 1 hour Z2 with Bernie. Distance 18.84 mi. Time 1:00:19. Avg Speed 18.7 mph. Total Ascent 390 ft. Avg Power 140 W. Avg HR 126 bpm.
“Everything is a win, when the goal is experience”
NTC Sunset Stretch (11 minutes)
Thursday, May 7
Recovery Report
HRV: 41, Resting HR: 59.
Morning Strength 25 (7 minutes)
Slant squats 25, DB press (30) 25, Lateral raise (10) 25, Pull-ups 10 1 every 30s, Suitcases 25. Calf raise 25
Morning Workout
R/T/F 2 x [4x200m R (50.2, 51.0, 49.4, 49.9, 51.0, 50.7, 50.9, 50.5), 1k T (4:49.1, 4:49.4), 2x200m F (43.9, 45.5, 43.0, 45.7)]. This was a pretty good workout. The first set of four 200s felt comfortable. The 1k wasn’t too bad. The fast 200s were kind of tough. I didn’t have any issues except at the end of my warmup, I stopped to talk to Angela and Erin and afterwards my knee acted up a little bit, but it went away. No anxiety issues. No demons to fight. Just a little bit of wind and a good time.
Friday, May 8
Recovery Report
HRV: 44, Resting HR: 57.
Friday Gravel and Single Track
I went to Nobo today. Did some single track, did some gravel, and had a good time. Some of the climbs were exhausting. My heart rate got up as high as 147 bpm. I’m gonna call this a zone 2 kind of day. Some of the single track was a little more technical than I wanted. I think it’s Boulder. I don’t know if it was a root or a rock, but something whacked my undercarriage / bottom bracket or a pedal. I didn't see any damage so it wasn't too bad. It was a good time otherwise, and beautiful day. I got in an hour and 42 minutes with 1,300 ft of elevation.
Now I'm ready to do some porch drinking, maybe a couple of beers then make some dinner. Just chill until tomorrow.
Saturday, May 9
Recovery Report
HRV: 37, Resting HR: 60.
Morning Run Ride
Today's session was a run and ride brick. I did a 60 minute run where I pushed the downhills. This was a new thing that I picked up from Coach Roche. I did a 60 minute zone 1 ride with Kristen.
Sunday, May 10
Recovery Report
HRV: 43, Resting HR: 57. This is a move in a positive direction.
Gym Session (34 minutes)
Abs: Rotary Torso (80) 3x10, hanging knee lifts 3x10, Abdominal Crunch (100)
3x10
Upper Push: Incline Smith press (50) 1x8 (70) 1x6 (100) 1x3 (90) 1x6, Shoulder
Press (50) 1x8 (70) 2x8, Chest Press (80) 3x10, Lateral raises (15) 3x15,
Tricep pushdowns (50) 1x12 (60) 1x12 (70) 1x12
