Week 44

Week of November 1

Average weight for the past 7 days: 172.1

Runs/mileage: 4/21.2

Rides/mileage: 3/44.4

Strength sessions: 1

Training time: 6:21

Monday

Resting HR 56. Sleep score 74 Fair. Body battery 100/17. Weight 173.1 lbs.

Morning Workout

Relative effort 37 (I don't know how correct this is, I forgot my HRM). 1.5 easy. 5 x 100m strides. 1 mile ~HM pace (7:37). 9 x hill repeats. 1 easy.

Niggles: None

Innsbruck

Relative effort 7. 9.03 mi. Time 32:10. Avg Speed 16.8 mph. Total Ascent 446 ft. Avg HR 126 bpm.

Niggles: None

Home Gym Session - 15 minutes

Tuesday

Resting HR 49. Sleep score 82 Good. Body battery 67/22. Weight 171.8 lbs.

Entered the Chicago Marathon lottery.

London

Relative effort 13. 17.46 mi. Time 1:00:07. Avg Speed 17.4 mph. Total Ascent 440 ft. Avg Power 123 W.

Niggles: None

Wednesday

Resting HR 63. Sleep score 46 Poor. Body battery 65/14. Weight 171.7 lbs.

WNR

Relative effort 44. 5.26 mi. Time 49:16. Avg Pace 9:22 min/mi. Total Ascent 379 ft. Avg HR 151 bpm.

Niggles: None

Thursday

Resting HR 60. Sleep score 46 Poor. Body battery 48/16. Weight 173.2 lbs.

Lunch Run

Relative effort 16. 5.01 mi. Time 45:38. Avg Pace 9:07 min/mi. Total Ascent 150 ft. Avg HR 140 bpm. A little faster for the final mile.

Niggles: My left hamstring was a little achy. I felt good overall.

Friday

Resting HR 54. Sleep score 73 Fair. Body battery 65/24. Weight 172.7 lbs.

Gym Session - 30 minutes

I was off to ride the trainer and my legs felt tired, decided rest would be more useful.

Saturday

Resting HR 60. Sleep score 79 Fair. Body battery 87/11. I didn't sleep well because I ate too much dinner.

Knoxville Long Run

Relative effort 46. 10.29 mi. Time 1:36:44. Avg Pace 9:24 min/mi. Total Ascent 650 ft. Avg HR 144 bpm.

Niggles: None

Sunday

Resting HR 56. Sleep score 79 Fair. Body battery 69/. Weight 174.3 lbs.

Afternoon Recovery Ride

Relative effort 29. 15.36 mi. Time 1:01:08. Avg Speed 15.1 mph. Total Ascent 1,241 ft. Avg HR 138 bpm.

Niggles: None