Week 49

Week of December 6

Run days/mileage: 5/32.6

Cycling days/mileage: 4/60.2

X-training time: 1:05

Training time: 9:34

Resting HR: 52

Average weight: 172.6

Sleep score: 77

Stress level: 28

Monday

Resting HR 53. Sleep score 83 Good. Body battery 100/31. Weight 173.8 lbs.

Intervals

Relative effort 22. 2 x 90s @ 7:20 pace, 4 x 60s @ 7:08 pace, 4 x 30s , 4 x 15.

Niggles: My left hip flared up on the second set of 30s.

Zwift - Neokyo Badge Hunt - Stage 2

Relative effort 11. 15.75 mi. Time 49:38. Avg Speed 19.0 mph. Total Ascent 479 ft. Avg HR 123 bpm.

Niggles: None

Tuesday

Resting HR 56. Sleep score 80 Good. Body battery 69/35. Weight 172.6 lbs.

Easy Run

Relative effort 11. 4.18 mi. Time 40:05. Avg Pace 9:35 min/mi. Total Ascent 83 ft. Avg HR 138 bpm.

Niggles: My left hip was ~70% following yesterday's flare-up. My left side lower back is tight and sore and may be the cause of, or a result of some of my issue. I think I need to focus more on mobility.

Home Gym Session - 30 minutes

Wednesday

Resting HR 51. Sleep score 81 Good. Body battery 99/21. Weight 172.2 lbs.

Rita's Loop

Relative effort 21. 6.05 mi. Time 57:03. Avg Pace 9:26 min/mi. Total Ascent 199 ft. Avg HR 142 bpm.

Niggles: My left side lower back almost made me decide not to run, but I'm glad I did. It was rough for the first mile or two but eventually loosened up enough to run comfortably.

Zwift - Neokyo Badge Hunt - Stage 3

Relative effort 7. 10.03 mi. Time 35:37. Avg Speed 16.9 mph. Total Ascent 558 ft. Avg HR 120 bpm.

Niggles: None

Thursday

Resting HR 54. Sleep score 72 Fair. Body battery 80/33. Weight 171.3 lbs.

Gym Session - 35 minutes

Zwift - Garmin Never Stop Series - Stage Two - Short

Relative effort 18. I probably pushed a little too hard at the end of this one.

Niggles: None

Friday

Resting HR 50. Sleep score 76 Fair. Body battery 97/29. Weight 171.4 lbs.

Fartlek

Relative effort 12. 4.35 mi. Time 40:04. Avg Pace 9:13 min/mi. Total Ascent 54 ft. Avg HR 138 bpm.

Niggles: All is good. My left calf was sore when I got out of the truck.

Saturday

Resting HR 49. Sleep score 80 Good. Body battery 94/19. Weight 172.7 lbs.

Zwift - Neokyo Badge Hunt - Stage 4

Relative effort 22. 20.74 mi. Time 1:09:48. Avg Speed 17.8 mph. Total Ascent 2,255 ft. Avg HR 130 bpm.

Niggles: None

Sunday

Resting HR 52. Sleep score 66 Fair. Body battery 75/. Weight 174.1 lbs.

Long Run

Relative effort . 12.64 mi. Time 2:00:02. Avg Pace 9:30 min/mi. Total Ascent 459 ft. Avg HR 139 bpm.

Niggles: Both hip flexors were acting up near the end.