Monday 25
Resting HR 62. Sleep 6h 37m. Deep 2h 25m. Light 4h 12m. Awake 5m.
Pre-hab: mobility and strength
Pre-run: drills, lunges, leg swings, and stretches
Pre-hab: mobility and strength
Pre-run: drills, lunges, leg swings, and stretches
Steady State Run
Relative effort 26, adjusted HR zones causing lower numbers or I'm getting fit. 10 minutes easy. 40 minutes steady, 8:11 pace. 10 minutes easy. 7.00 mi. Time 1:00:04. Avg Pace 8:34 min/mi. Elev Gain 151 ft. Avg HR 151 bpm.
Recovery Run
Relative effort 9. 4.03 mi. Time 40:05. Avg Pace 9:57 min/mi. Elev Gain 3 ft. Avg HR 136 bpm.
Tuesday 26 Justin's Birthday (30)
Resting HR 68. Weight 173.2. Sleep 8h 30m. Deep 2h 36m. Light 5h 54m. Awake 7m.
Recovery Run
Relative effort 6. 3.17 mi. Time 30:03. Avg Pace 9:28 min/mi. Elev Gain 80 ft. Avg HR 136 bpm.
Wednesday 27
Resting HR 66. Weight 173.4. Sleep 7h 54m. Deep 2h 25m. Light 5h 29m. Awake 15m.
Recovery Run with Strides
Relative effort 10. 4.70 mi. Time 45:02. Avg Pace 9:34 min/mi. Elev Gain 50 ft. Avg HR 139 bpm.
Thursday 28
Resting HR 58. Weight 172.0. Sleep 8h 38m. Deep 2h 21m. Light 6h 17m. Awake 15m.
KTC Turkey Trot
Relative effort 26. 3.10 mi. Time 22:32. Avg Pace 7:16 min/mi. Elev Gain 246 ft. Avg HR 163 bpm.
Friday 29
Resting HR 63. Weight . Sleep 6h 33m. Deep 1h 58m. Light 4h 35m. Awake 5m.
Easy Run
Relative effort 7. 3.32 mi. Time 30:03. Avg Pace 9:03 min/mi. Elev Gain 58 ft. Avg HR 139 bpm.
Saturday 30
Resting HR 61. Weight 170.2. Sleep 7h 57m. Deep 3h 17m. Light 4h 40m. Awake 7m.
Long Run
Relative effort 25. 10.06 mi. Time 1:31:34. Avg Pace 9:06 min/mi. Elev Gain 337 ft. Avg HR 145 bpm.
