Week 45

Week of November 8

Average weight for the past 7 days: 172.8

Run days/mileage: 4/26.4

Cycling days/mileage: 2/41.8

X-training time: 0:45

Training time: 7:23

Monday

Resting HR 61. Sleep score 71 Fair. Body battery 71/18. Weight 173.5 lbs.

Hill Repeats

Relative effort 38. 2 x (3 x 2 minutes, 3 x 1 minute)

Niggles: My right quad/leg was an issue.

Rest/Recovery - 2 hours

Tuesday

Resting HR 51. Sleep score 79 Fair. Body battery 70/18. Weight 173.0 lbs.

Easy Run

Relative effort 9. 4.00 mi. Time 39:21. Avg Pace 9:50 min/mi. Total Ascent 60 ft. Avg HR 134 bpm.

Niggles: None

Rest/Recovery - 1 hour

Wednesday

It is amazing how quickly I lose the #StayHard mindset.

Resting HR 51. Sleep score 78 Fair. Body battery 72/23. Weight 176.4 lbs.

Afternoon Run

Relative effort 24. 6.00 mi. Time 56:25. Avg Pace 9:24 min/mi. Total Ascent 175 ft. Avg HR 143 bpm.

Niggles: None

Rest/Recovery - 30 minutes

Thursday

Resting HR 60. Sleep score 77 Fair. Body battery 75/18. Weight 174.7 lbs.

Activity

Relative effort 17. 40 minutes with a few faster bits. 560m at HM goal pace. Finished with 5 x 150m strides at 6:28 - 7:06 pace.

Niggles: None

Friday

Resting HR 58. Sleep score 80 Good. Body battery 80/32. Weight 174.2 lbs.

Gym Sesion - 31 minutes

Rest/Recovery - 1 hour

Saturday

Resting HR 57. Sleep score 75 Fair. Body battery 90/12. Weight 175.8 lbs.

Long Run

Relative effort 30. 10.01 mi. Time 1:34:00. Avg Pace 9:24 min/mi. Total Ascent 557 ft. Avg HR 137 bpm.

Niggles: None, I felt pretty good today.

Rest/Recovery - Some post-run/lunch couch nap.

Sunday

Resting HR 60. Sleep score 75 Fair. Body battery 66/18. Weight 176.1 lbs.

I signed up for the Secret City HM. Time to start goal setting.

Recovery Ride

Relative effort 13. 17.03 mi. Time 1:08:30. Avg Speed 14.9 mph. Total Ascent 917 ft. Avg HR 118 bpm.

Niggles: None

Rest/Recovery -