Intentions
Recover from whatever this is. Hopefully compete in the Expo 10k.
Weekly Totals
Run 11.74 miles. Ride 16.04 miles. Endurance load 2:47. Yoga/stretch/mobility 58 minutes. Strength 59 minutes. Total training time 4:45.
Monday, May 18
Recovery Report
HRV: 47, Resting HR: 58.
Morning Mobility (5 minutes)
Monday Morning Toast
I ran 46 minutes at the toast today. The effort was probably a little higher or at least the my heart rate was a little high. Probably more like zone 3, but it was getting kind of warm out there. Legs felt good. I don’t know if I’m coming down with a cold or its allergies, but that was not a deterrent. It was pretty good run. Hopefully I’ll be able to hit it again tomorrow.
Home Strength (10 minutes)
Pull-ups 16, DB press (30) 40, Slant squats 40, Lateral raise (10) 40, Crunches 40
Tuesday, May 19
Recovery Report
HRV: 38, Resting HR: 58.
I am feeling a little rough this morning. My cold symptoms are not any better, maybe a little worse. I feel tired. Let’s see if I can get in an hour run.
Morning Run
The hour run. I really was not feeling great this morning. I started out slow and got in maybe 15 minutes when decided to make it a trash pick up run. I ground out another 20 - 25 minutes and I wasn't feeling any better. I came up with this idea to run 52 minutes, then do an eight minute mile just to finish up the run. I did not want to start before Calhoun Hill, so it was actually 53 - 54 minutes when I started. I was able to finish the last mile in 7:45. I am beat, but doing hard things makes us harder. My Max HR for the fast finish was 162 bpm.
Lower Body Mobility (10 minutes)
Wednesday, May 20
Recovery Report
HRV: 45, Resting HR: 57.
Zwift - Pacer Group Ride with Bernie
One hour zone 2 ride. I got dropped by Bernie while watching The Wrath of Becky.
Gym Session (32 minutes)
Core: Rotary Torso (80) 3x10, hanging knee lifts 3x10, hyper extension 3x10,
Abdominal Crunch (100) 3x10
Upper Push: Incline Smith press (70) 2x6 (90) 2x5, Shoulder Press (70) 3x7,
Chest Press (80) 3x10, Lateral raises (15) 3x15, Tricep pushdowns (40) 3x12
I signed up for the Expo 10k this weekend.
Mobility (12 minutes)
My left calf is experiencing some tightness
Thursday, May 21
Recovery Report
HRV: 44, Resting HR: 57.
Morning Mobility (11 minutes)
Percussion, foam roll, stretch
Gym Session (17 minutes)
Lower Body: Hip Abductor (100) 3x12, Calf Extension (100) 3x12, Hip Adductor (100) 3x10, Leg press (100) 1x15 (160) 1x8 (200) 1x5, Knee Extension (20) 2x12, Seated Leg curls (30) 2x12
Mobility (10 minutes)
Foam roll, Precor, mat stretches
I did not feel well enough this morning to go for a run, but I was able to get in a little bit of a strength training session at lunch. When I got home from work, I started feeling like the symptoms of the cold were getting worse. I was running a fever just a little bit below 100°.
Friday, May 22
Recovery Report
HRV: 34, Resting HR: 58.
I felt some better today but with the nasty weather and still not feeling great I decided not to do anything other than lay around and watch TV
Saturday, May 23
Recovery Report
HRV: 44, Resting HR: 56.
Morning Mobility (10 minutes)
This morning, I almost felt well enough to run the expo 10K, but decided against it. I thought I would be too weak from being sick and that would cause a relapse. By late morning I was feeling horrible and running a temperature of 102.2. I made a call to Teladoc which suggested I do a flu and Covid test. I did, and both were negative.
Sunday, May 24
Recovery Report
HRV: 31, Resting HR: 61.
Yesterday was rough, hopefully I'm turning the corner.
