ELEVEN 18 - 24 (39.3)

Monday 18

Resting HR 63. Weight 171.4. Sleep 7h 56m. Deep 2h 54m. Light 5h 2m. Awake
6m. I discovered that when I try sleeping on my left side my back hurts.
Pre-hab: mobility and strength
Pre-run: drills and D-flex

Intervals

Relative effort 101. 1k, 2 sets of 3 {4:48 (7:45), 4:45 (7:40), 4:47 (7:43), 4:44 (7:38), 4:44 (7:38), 4:30 (7:15)}. 7.01 mi. Time 1:01:57. Avg Pace 8:50 min/mi. Elev Gain 113 ft. Avg HR 152 bpm.

Balter Recovery Run

Relative effort 8. 1.80 mi. Time 26:04. Avg Pace 14:31 min/mi. Elev Gain 118 ft. Avg HR 123 bpm.

Tuesday 19

Resting HR67. Weight 171.0. Sleep 8h 35m. Deep 1h 44m. Light 6h 51m. Awake 2m.
Gym session
Elliptical 5 minutes, Row 5 minutes
Circuit 1: back extension, pull down, cable fly
Circuit 2: dumbbell press, calf extension, triceps press
Calf stretch and Hydro massage
Pre-run: Leg swings, calf stretch, lunges and drills

Recovery Run

Relative effort 34 (highly suspect: HRM was registering high for the first mile). 4.13 mi. Time 40:54. Avg Pace 9:54 min/mi. Elev Gain 33 ft. Avg HR 140 bpm

Wednesday 20

Resting HR . Weight 172.6. Sleep .

Pre-hab: vinyasa flow, side plank, and calf raise
Pre-run: lunges, leg swings, toe/heel walk, and calf stretch

Easy Run

Relative effort 35. 4.34 mi. Time 40:05. Avg Pace 9:14 min/mi. Elev Gain 113 ft. Avg HR 140 bpm.
Post-run: Stretch and Hydro massage
Pre-run 2:

WNR (mixed run)

Relative effort 37. 5.00 mi. Time 52:35. Avg Pace 10:31 min/mi. Elev Gain 306 ft. Avg HR 137 bpm.

Thursday 21

Resting HR 68. Weight 171.8. Sleep 8h 12m. Deep 2h 0m. Light 6h 12m. Awake 15m.

Friday 22

Resting HR 64. Weight 171.2. Sleep 7h 46m. Deep 2h 48m. Light 4h 58m. Awake 5m.
Pre-hab: 15 minutes of strength and flow
Pre-run: lunges, leg swings and drills

Rainy Intervals

Relative effort 118. 3 x 12 minutes (7:48, 7:54, 7:51). 7h 46m. Deep 2h 48m. Light 4h 58m. Awake 5m.

Saturday 23

Resting HR 61. Weight 171.2. Sleep 7h 37m. Deep 3h 2m. Light 4h 35m. Awake 9m. The rain was so heavy we pushed the morning long run to the afternoon. 

Pre-run: strength and flow

Long Run

Relative effort 25, seemed much harder than that. 10.05 mi. Time 1:38:21. Avg Pace 9:47 min/mi. Elev Gain 514 ft. Avg HR 143 bpm.

Sunday 24

Resting HR . Weight . Sleep .

Pre-hab: strength and mobility

Travel to VA.