Monday 11
Resting HR . Weight 171.8. Sleep .
Home therapy: mobility
Pre-run: drills
Home therapy: mobility
Pre-run: drills
Intervals
Relative effort 83. WU 15 minutes. 3 sets of 5 quarters with 30 second IR between reps and 90 seconds IR between sets. WD 8 minutes.Post-run: plank, lunges, squats, and mobility
Evening Greenway Ride (recovery)
Relative effort 11. 12.15 mi. Time 1:01:03. Avg Speed 11.9 mph. Elev Gain 486 ft. Avg HR 110 bpm.Tuesday 12
Resting HR 70. Weight 172.4. Sleep 7h 49m. Deep 2h 41m. Light 5h 8m. Awake 6m.
Haw Ridge Low Gap Loop
Damn it's cold out here. Relative effort . 4.17 mi. Time 50:23. Avg Pace 12:06 min/mi. Elev Gain 316 ft. Avg HR 138 bpm.
Wednesday 13
Resting HR 63. Weight 172.0. Sleep 7h 26m. Deep 3h 27m. Light 3h 59m. Awake 14m.
Home therapy: strength and mobility
Physical therapy: Last visit. strength, balance, scraping, and mobility
WNR
Relative effort 83. 6.40 mi. Time 1:00:04. Avg Pace 9:23 min/mi. Elev Gain 238 ft. Avg HR 147 bpm.
Thursday 14
Resting HR 72. Weight 172.4. Sleep 7h 42m. Deep 1h 18m. Light 6h 24m. Awake 8m.
Recovery day.
Friday 15
Resting HR 66. Sleep 6h 22m. Deep 1h 40m. Light 4h 42m. Awake 5m.
Home pre-hab: mobility and strength
Pre-run: lunges, leg swings, and drills
Relative effort 97. 7.01 mi. Time 1:01:24. Avg Pace 8:46 min/mi. Elev Gain 170 ft. Avg HR 151 bpm.
Saturday 16
Resting HR 66. Sleep 7h 35m. Deep 2h 23m. Light 5h 12m. Awake --.
Home Pre-hab: strength and mobility
Pre-run: ????
Morning Long Run
Relative effort 96. 9.06 mi. Time 1:24:31. Avg Pace 9:19 min/mi. Elev Gain 499 ft. Avg HR 143 bpm.
Fell Over and Lost My Phone
This was a shite show. I'm in a rush, almost forget my helmet, fall over at Union Valley, and lose my phone. Other than a scrapped and bruised knee all ended well. 7.29 mi. Time 44:32. Avg Speed 9.8 mph. Elev Gain 389 ft.
Sunday 17
Resting HR 65. Sleep 8h 31m. Deep 2h 41m. Light 5h 50m. Awake 3m.
Home Pre-hab: strength and mobility
Pre-run: leg swings, and single leg squats
Home Pre-hab: strength and mobility
Pre-run: leg swings, and single leg squats
Recovery Run Zone 2
Relative effort 23. an easy peasy end of a ~37 mile week. 3.23 mi. Time 30:01. Avg Pace 9:17 min/mi. Elev Gain 97 ft. Avg HR 138 bpm.
