Weekly Recap 23 - June 1

Intentions

Have a good training week incorporating more yoga/stretching/mobility

Weekly Totals

Run 23.62 miles. Ride 26.66 miles. Endurance load 6:00. Yoga/stretch/mobility 21 minutes. Strength 58 minutes. Total training time 7:19.

Monday, June 1

Recovery Report

HRV: 34, Resting HR: 64.

My body is screaming for rest. No run today, but I do have to drive home from the beach.

NTC Sunset Stretch (11 minutes)

Tuesday, June 2

Recovery Report

HRV: 44, Resting HR: 58. My first 40+ HRV since May 23.

Morning Run

Today was a pretty good run. I got in an hour at the marina. I ran up Chestnut Ridge, out Elsa Road. I did not have any issues. Everything felt good after, no niggles. Avg Pace 9:24. Avg HR 143 bpm. Garmin says this run was zone 3, 73% and zone 2, 24%.

Home Calisthenics (20 minutes)

Push ups 70, squats 90, pull ups (with band) 30, bench dips 66, lateral raise (10) 75, flutter kicks 150, plank 100s

Wednesday, June 3

Recovery Report

HRV: 39, Resting HR: 61.

I have woke up with a sore neck. I should have done some mobiity last night.

Spine Mobility (10 minutes)

World Cycling Day - Lunch Greenway Ride

I left from the Haw Ridge parking lot and rode out for 30 minutes. I made it to the Elza Gate parking lot, but I had to do a few parking lot loops at the end to get in an hour. This was fun and I think it will become a nice option for some easy cycling miles. At some point I would like to do it early with my headlight, just see how that feels. Distance 12.39 mi. Time 1:00:06. Avg Speed 12.4 mph. Total Ascent 440 ft.

Spine Stabilization (10 minutes)

Global Run Day

30 minutes of heat acclimation followed by a couple hours of hanging out with friends.

Thursday, June 4

Recovery Report

HRV: 26, Resting HR: 62. Maybe my lowest HRV ever.

Yesterday was a lot of fun, but it did a number on my recovery and endurance plans.

Gym Session (28 minutes)

Abs: Rotary Torso (80) 3x10, back extension (30) 3x6, hanging knee lifts 3x10, Abdominal Crunch (100) 3x10
Upper Pull: Lat pulldown (120) 4x7, Seated row (120) 3x7, Face pulls (60) 3x12, Biceps Curl (50) 3x8, Pull-ups x3, Reverse fly (60) 3x12

Friday, June 5

Recovery Report

HRV: 44, Resting HR: 56.

Morning Run

I am better recovered today, than yesterday. I am glad I took yesterday off, it made this run feel a so much better. I warmed up with some drills - A skips, B skips, High knees, and Straight-leg. I did 6.47 miles, picked up the effort on Chestnut Ridge and Calhoun's Hill, both ways. It was not a real hard effort, but just a little push. I got in an hour with no niggles. It is a good day.

Greenway Ride Extended

I did the same park at Haw Ridge and ride to Elsa Gate, but I added on the Warehouse loop.

Saturday, June 6

Recovery Report

HRV: 38, Resting HR: 60.

Morning Run

I thought that because we were starting around 8:30 I would have time for and the need of carb loading. I had oatmeal and pancakes. I was bloated and all the miles were a struggle. I might have done too much yesterday.

We went to the Oak Room and they addressed us as regulars. It's the simple things that bring pleasure. I had a Chorro Furioso and a Distinguished Gentleman.

Sunday, June 7

Recovery Report

HRV: 40, Resting HR: 57.

It was a recovery day, I had a 55 minute nap.

Weekly Recap 22 - May 25

Intentions

Hopefully recover from my illness. Bring exercise back into my daily regime. Have some fun at the beach.

Weekly Totals

Run 14.48 miles. Ride 15.21 miles. Walk 3.38. Endurance load 4:37. Yoga/stretch/mobility 00 minutes. Strength 20 minutes. Total training time 4:57.

Monday, May Day

Recovery Report

HRV: 34, Resting HR: 58.

I feel like I am over my illness but I'm exhausted.

Tuesday, May Day

Recovery Report

HRV: 39, Resting HR: 59.

I had thought about running this morning, but didn't, maybe tomorrow.

Home Calisthenics (20 minutes)

Push ups 58, squats 72, pull ups (with band) 30, bench dips 60, lateral raise (10) 60, flutter kicks 140, plank 100s

Wednesday, May Day

Recovery Report

HRV: 33, Resting HR: 61.

I haven't felt great since the Mile race and I lost my entire Memorial Day weekend to illness. I have had 6 consecutive days with no endurance exercise. This has to change today.

Zwift Hour

I put in an decent 15 minute effort and couple of short sprints. My body held up ok and didn't have any relapse.

Thursday, May Day

Recovery Report

HRV: 35, Resting HR: 59

My recovery numbers have shown minimal improvement and I woke up with a headache.

Travel to Myrtle Beach - We left at 8:44 a.m. arrived around 5:00 p.m. I was able to drive the entire trip without any issues.

We Door Dashed EL Imperfecto. I had a burrito bowl.

Friday, May Day

Recovery Report

HRV: 37, Resting HR: 61.

I had some trouble getting to sleep. I was wearing my ear plugs and could feel my heart beating in my ears. I finally dozed off, but at 12:30 a fire alarm went off. We had to walk down the stairs from the 12th floor to exit the building. I estimate we were outside for at least 30 minutes. It took that long for the Fire Department to get here and give us the all-clear to return to our room. Oddly enough, I slept better after I finally got back to bed.

MB Run 1

This was my first run in several days and I think it went OK. I didn't have any niggles. I did notice that my heart rate got into the 160s, which is a little high. I decided to recover until my heart rate was back down into the 130s and then run again until it got back into the 160s. The temperature was not too bad, probably mid 70s, but there was a nice breeze. My pace was a little fast, not necessarily sure why, or if that was even an issue. Hopefully, I'll be able to get out again tomorrow for another 5 or 6 miles. Avg HR 147 bpm. Avg Pace 9:05.

Dinner at Crab Catchers. I had fried Haddock.

Saturday, May 30

Recovery Report

HRV: 39, Resting HR: 59.

I have not been sleeping great on this trip. Last night it was my neck. Where does Wyndham get all their crappy pillows.

MB Run 2

An hour run without my HR monitor and I think Garmin gave me a new threshold. I had 9 days between runs and it almost feels like starting over.

Dinner at Boardwalk Billy's. I had a full rack of ribs.

Sunday, May 31

Recovery Report

HRV: 35, Resting HR: 59.

MB Run 3

This morning was a 30 minute recovery run. My right quad was sore but didn't affect my run.

Dinner at Crab Catchers. I had crab cakes.