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.
