Week 36 - Week 3 of 7 Boston Training

Week of September 6

Average weight for the week: 172.4

Delta from previous week: + 1.7

Run days/mileage: 5/40.8

Cycling days/mileage: 0 My bike has been in the shop since August 26th.

X-training time: 0:30

Training time: 6:50

Monday

Resting HR 58. Sleep score 83 Good. Body battery 87/21. Weight 172.6 lbs.

Easy Run

Relative effort 24. 5.39 mi. Time 50:03. Avg Pace 9:17 min/mi. Elev Gain 301 ft. Avg HR 143 bpm.

Niggles: None

I fueled my body with chicken and green beans from Calhoun's. No sweets. 1 blood mary, 1 rum drink, and an old fashion.

Tuesday

Resting HR 57. Sleep score 69 Fair. Body battery 67/5. Weight 171.9 lbs.

Tempo

Relative effort 41. 30 minutes easy - 9:18. 20 minutes tempo - 8:01. 30 minutes easy - 9:05.

Niggles: None

Poses at the Pint with Destinee - 1 hour

I fueled my body with pasta and asparagus from home. No sweets. 1 cider.

Wednesday

Resting HR 55. Sleep score 64 Fair. Body battery 47/10. Weight 170.7.

Smokey's Group Ride

Relative effort 42. 24.02 mi. Time 1:24:01. Avg Speed 17.2 mph. Elev Gain 1,421 ft. Avg HR 139 bpm. It was good to have my back back.

Niggles: None

I fueled my body with pasta and asparagus from home. No sweets. 1 beer.

Thursday

Resting HR 58. Sleep score 71 Fair. Body battery 62/5. Weight 169.7 lbs.

Intervals

Relative effort 26. 20 minutes easy. 1 minute on 1 minute off x 10 - paces 6:36 - 8:23. 20 minutes easy.

Niggles: None

Gym Session - 31 minutes

I fueled my body with chicken fried rice and sushi from Asia Cafe. No sweets. 1 beer.

Friday

Resting HR 60. Sleep score 65 Fair. Body battery 44/8. Weight 172.3 lbs. Asian food blows me up.

Easy Run

Relative effort 14. 5.44 mi. Time 50:02. Avg Pace 9:12 min/mi. Elev Gain 222 ft. Avg HR 137 bpm.

Niggles: None

I fueled my body with steak, fries, and veggies. Milky Way. 1 beer and 2 bourbons.

Saturday

Resting HR 56. Sleep score 78 Fair. Body battery 83/14. Weight 173.3 lbs, I don't think this was accurate.

Long Run

Relative effort 55. 17.12 mi. Time 2:40:04. Avg Pace 9:21 min/mi. Elev Gain 349 ft. Avg HR 140 bpm. This was the longest solo run of my life and it wasn't too bad.

Niggles: My right calf was an issues and required a few stretch breaks.

I fueled my body with burgers and fries from home. Ice cream. 2 rum drinks.

Sunday

Resting HR 56. Sleep score 68 Fair. Body battery 80/23. Weight 172.3 lbs.

Recovery

I fueled my body with fries and a PBJ. No sweets. 3 beers.