Easy swim 800m
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Gym first thing.
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50 min easy run - minor discomfort from achillies but no discomfort or stiffness at all afterwards
Chuffed to bits with that
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Went for another short run this morning.
Interestingly my hr was a good 10 bpm or so higher than my previous runs. Similar effort, similar (slower) pace. Donāt feel like Iām coming down with anything and I slept well and had a day off any physical activity yesterday.
Interestingly the values are more akin to my old levels, where Iād always be running easy at 160-170bpm. The outlier was more the last 9 months since Iāve been broken that my hr had significantly dropped when I did do a little bit of exercise.
Iām wondering if maybe my second outboard motor has just been fired up now that Iām moving more regularly again. So Iām taking it as a win.
PMA and all that.
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Hummingbird!
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Many would argue that is not āeasyā by modern definitions. 70% of MaxHR is the VERY rough rule
But @funkster is an absolute low revving diesel. His HR numbers are insane
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I know, and maybe in this instance I was working a tad harder than some may define āeasyā.
But iāve been monitoring this for 12 years now and itās been very consistent over that period. Even when running really slow it spikes up quickly.
Iām pretty comfortable with the numbers in my n=1. As Iāve probs said previously, Iāve run marathons at a hr that some people of a similar age will struggle to hit in a 5k! Has always been the case.
Resting hr, when fit, still sits around 40-42 or so.
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Iām similar to you. Used to jog easy at 165, recent HM I was holding 180+
I think its dropped a bit more recently in that I can run easy 150 to 160.
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Did a swim, only a little one, then went and sat in the Spa
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I am much the same can and have held 180+ for long periods. RHR is about 45-50 currently.
I have found I have to be much more diligent with my āeasyā runs with the strength training combined or Iāll just end up in a downward recovery spiral. So the aim is to keep them at 130 ish. And no higher than 140. With 4-5 runs per week and 4 strength sessions, it is a careful balancing act!
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Legs still aching from Sunday, watch telling me I need resus, took the excuse to have a pint instead.
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Like, but not for the pintā¦
you are an athlete, not the pintā¦ joking, enjoy.
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Last weekā¦
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The Highs: 132 minutes of tempo over 201W, a 7km run after the bike (5 hrs later) at 4:49 min/km, and 2250m in the pool.
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Friday/Saturday: HRV dropped and resting HR spiked, skipped the junk miles in 32 mph windsā¦ mini storm, and slept. Recovery Bike and run on Saturday.
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Sunday After a recovery day Saturday, the result was a 36 bpm resting HR (lowest since Jan/Feb),and completed 4 hours on the bike, 50g per hour of carbs.
13.5-hour week with periods when I felt heavily fatigued, after a recovery day Saturday and a long ride Sunday, I didnāt feel broken and ready for the next 3-5 weeks.
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I canāt imagine 13.5hr weeks anymore well done!
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Thanks,
It ended up being a bit of a down week. Not planned but needed, I think the heat of the previous week caught up on me.
I donāt really plan rest weeks as something normally crops up ( I think you do similar, with rest days), if nothing crops up I take a down week every six weeks max. (I think, if you need a rest week every 3-4 weeks, in general, you are over doing it for long course, every 4th week for Sprint Tri, Crit racer, is understandable.)
Previous 3 weeks were, 15hr plus.
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Gym.
Got a PB beach of 60kg for reps
Squats back up to 80kg (bodyweight)
Lat pulldowns
Feels good
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30 minute spin class yesterday.
2 x 20 minute spin classes today.
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Another 6.5km run. Nice and steady. Also water safety last night - wasnāt much distance to paddle, so I did a few sprint bursts and the back seemed to hold.
Dare I whisper it, but starting to feel a tiny bit of strength and vigour back in my body. 
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