Week 46

Week of November 15

Run days/mileage: 5/32.8

Cycling days/mileage: 1/17.0

X-training time: 0:31

Training time: 6:47

Restring HR: 56

Average weight: 174.8 lbs

Sleep score: 76

Stress level: 30

Monday

Resting HR 58. Sleep score 81 Good. Body battery 90/22. Weight 173.8 lbs.

Tempo & Hill Repeats

Relative effort 32. 2 mile tempo 7:39.1 and 7:34.9. 4 x 90 second hill repeats around 300 meters.

Niggles: None

Home Strength and Flexibility (push ups, pigeon stretch, abs, hip flexor strech, prone alternate arm/leg, and toe/quad stretch) - 10 minutes

TO DO - The Jamie Fox workout: 20 Pull Ups. 25 Dips. 50 Push Ups. 100 Sit ups. 20-30 Back Extensions.

Tuesday

Resting HR 58. Sleep score 82 Good. Body battery 81/34. Weight 175.1 lbs. I think yesterday's food choices were good. I'm not sure why my weight was up 1.4 lbs.

Gym Session - 32 minutes: Knee extension. Leg press. Dips 25. Pull ups 20. Leg curl. Back extension 24. Step ups/single leg squat. Shoulder combo.

Wednesday

Resting HR 57. Sleep score 78 Fair. Body battery 87/21. Weight 174.4 lbs.

Steady Run

Relative effort 58. 40 minutes in zone 3 at 8:10 pace.

Niggles: Some right hip issues.

Thursday

Resting HR 57. Sleep score 85 Good. Body battery 76/32. Weight 174.0 lbs.

Easy Morning Run

Relative effort 15. 4.91 mi. Time 45:02. Avg Pace 9:10 min/mi. Total Ascent 177 ft. Avg HR 141 bpm.

Niggles: None, but I was startled by the biggest beaver I've ever seen. Maybe the only beaver I've seen.

Friday

Resting HR 54. Sleep score 82 Good. Body battery 77/36. Weight 173.5 lbs.

I got a migraine today that started around 11:30. I think that, like the others it was due to not fueling appropriately. I took a Nurtec and laid on the couch for an hour and a half then was able to finish my day.

Saturday

Resting HR 56. Sleep score 74 Fair. Body battery 86/5. Weight 174.3 lbs.

Secret City HM

Relative effort 158. 1:50.45. AG 2nd place behind Brent. The original plan was to pace John Byrd through the first 8 miles at 8:40. We managed that for 6 miles then John decided to pick up the pace. We let him go for a couple miles before working to catch up on the Turnpike just before turning on Fairbanks. From there we pushed the pace down to 7:40 for mile 13.

This may have been a little harder effort than I needed or expected but it was fun. I hope running a 1:50 now is a sign of good things to come in the spring.

Niggles: Nothing that was an issue post race.

Sunday

Hella stiff and sore this morning, especially my lower back.

Resting HR 52. Sleep score 77 Fair. Body battery 64/5. Weight 176.2 lbs. Maybe I should get a handle on this. What ever I have been doing is missing conviction.