Week of November 29
Run days/mileage: 4/19.1Cycling days/mileage: 4/75.1X-training time: 1:21Training time: 8:27Resting HR: 54Average weight: 174.5Sleep score: 80Stress level: 28
Monday
Resting HR 53. Sleep score 83 Good. Body battery 96/22. Weight 174.7 lbs.
Morning Mobility - 10 minutes
I attempted a run and only made it through the WU.
Afternoon Core - 10 minutes
AEO Vamos Amigos - Social Spin (D)
Relative effort 25. 20.65 mi. Time 1:00:07. Avg Speed 20.6 mph. Total Ascent 338 ft. Avg HR 136 bpm.
Niggles: None
Tuesday
Resting HR 58. Sleep score 65 Fair. Body battery 57/14. Weight 174.3 lbs.
Easy Run
Relative effort 6. Testing the hip and it graded out at a 5/10 for function. 2.10 mi Time 21:01. Avg Pace. 9:59 min/mi. Total Ascent 55 ft. Avg HR 137 bpm.
Niggles: My left hip has improved but is not quite there yet.
Neokyo Badge Hunt
Relative effort 17. 20.47 mi. Time 1:00:42. Avg Speed 20.2 mph. Total Ascent 512 ft. Avg HR 132 bpm.
Niggles: None
Home Gym Session - 22 minutes
Wednesday
Resting HR 55. Sleep score 78 Fair. Body battery 70/23. Weight 174.3 lbs.
Easy Run
Relative effort 5. 2.28 mi. Time 22:04. Avg Pace 9:41 min/mi. Total Ascent 54 ft. Avg HR 133 bpm.
Niggles: Slowly improving from hip strain
Watopia
Relative effort 11. 18.10 mi. Time 1:00:05. Avg Speed 18.1 mph. Total Ascent 148 ft. Avg HR 117 bpm.
Niggles: None
Thursday
Resting HR 59. Sleep score 82 Good. Body battery 74/29. Weight 175.0 lbs.
Gym Session - Hip abd/add, Glute press, Back extension. Pull ups 15. Smith: deadlift, squat, bench. Tricep press. Calf, abs.
Friday
Resting HR 54. Sleep score 88 Good. Body battery 97/22. Weight 173.3 lbs.
Morning Run
Relative effort 11. It was great to have a mostly painfree run and the weather was perfect. 4.73 mi. Time 45:02. Avg Pace 9:31 min/mi. Total Ascent 94 ft. Avg HR 133 bpm.
Niggles: My left hip is improving nicely. My right hamstring was grumbling at me after working around the house.
Saturday
Resting HR 54. Sleep score 86 Good. Body battery 90/26. Weight 174.6 lbs.
Long Run
Relative effort 23. 10.01 mi. Time 1:34:38. Avg Pace 9:27 min/mi. Total Ascent 369 ft. Avg HR 132 bpm. My goal for next week is a 2 hour run.
Niggles: My right hamstring was not an issue. My right calf niggled at me a time or two. My left hip is still improving.
Sunday
Resting HR 45. Sleep score 76 Fair. Body battery 90/30. Weight 175.2 lbs.
I was a weirdo last night and could not get to sleep.
France
Relative effort 11. I did 1 KOM and 2 sprints with a little extra effort. 15.92 mi. Time 1:00:15. Avg Speed 15.9 mph. Total Ascent 768 ft. Avg HR 115 bpm.
Niggles: None
