Week 51

Week of December 20

Run days/mileage: 4/29.7

Cycling days/mileage: 1/16.95

X-training time: 1:28

Training time: 7:00

Restring HR: 56

Average weight: 173.6

Sleep score: 74

Stress level: 32

Monday

Resting HR 51. Sleep score 86 Good. Body battery 100/29. Weight 176.7 lbs.

NTC 10-min yoga: lower-body restorative sequence (with some core) - 16:17

Easy Run

Relative effort 11. 5.01 mi. Time 46:18. Avg Pace 9:14 min/mi. Total Ascent 98 ft. Avg HR 136 bpm.

Niggles: None, first time I have ran without hip issues in a couple weeks.

Tuesday

Resting HR 56. Sleep score 66 Fair. Body battery 74/20. Weight 175.7 lbs.

Easy Run (Chestnut Ridge - Elza)

Relative effort 13. 5.37 mi. Time 50:02. Avg Pace 9:19 min/mi. Total Ascent 201 ft. Avg HR 136 bpm.

Niggles: This was my second run with no hip issues.

Wednesday

Resting HR 56. Sleep score 80 Good. Body battery 84/10. Weight 172.5 lbs.

NTC 5-minute yoga: morning stretch (with some core) - 12 minutes

Intervals

Relative effort 36. 4 x 6 minutes. 8:14 - 7:42 pace.

Niggles: None

Thursday

Resting HR 58. Sleep score 62 Fair. Body battery 50/18. Weight 171.3 lbs.

Zwift - The HERD Thursday Social (D)

Relative effort 10. 16.95 mi. Time 1:00:14. Avg Speed 16.9 mph. Total Ascent 889 ft. Avg HR 112 bpm.

Niggles: I was a little hungover.

Friday

Resting HR 49. Sleep score 81 Good. Body battery 98/6. Weight 171.4 lbs.

NTC 10-min yoga: runner’s restorative sequence (with some core) - 17:32

Long Run

Relative effort 73. I ran the last 13.31 miles of Justin's 20-miler. Time 2:02:01. Avg Pace 9:10 min/mi. Total Ascent 583 ft. Avg HR 146 bpm.

Niggles: My hips were an issue late in the run. I thought my left was better.

Saturday Christmas Day

Resting HR 57. Sleep score 73 Fair. Body battery 62/12.

Spent the day eating and enjoying family.

Sunday

Resting HR 60. Sleep score 75 Fair. Body battery 61/16. Weight 174.1 lbs.

Travel to Virginia to visit family.