Week 4

Week of January 24

Runs/mileage: 2/12

Rides/mileage: 5/121.7

X-training time: 1:51

Training time: 9:58

Resting HR: 54

Average weight: 174.0

Sleep score: 81

Stress level: 28

Monday

Resting HR 58. Sleep score 66 Fair. Body battery 63/15. Weight 175.6 lbs.

I did not treat my body like a temple yesterday. It was a lot of fun, touring and hanging out at Post Modern, but I drank a little too much and had a difficult time sleeping.

NTC 10-min yoga: runner’s restorative sequence (with some core) - 14:13

Aerobic Endurance Run

Relative effort 27. 8.00 mi. Time 1:10:45. Avg Pace 8:50 /mi. Total Ascent 334 ft. Avg HR 142 bpm.

Niggles: None

Tuesday

Resting HR 54. Sleep score 85 Good. Body battery 83/12. Weight 173.3 lbs.

I was really tired following yesterday's run and I'm still feeling it a bit today. Probably a result of a couple bad sleep nights.

Zwift - TdZ Stage 5: Short Ride

Relative effort 8. 10.30 mi. Time 31:46. Avg Speed 19.5 mph. Total Ascent 299 ft. Avg HR 123 bpm.

Niggles: None

NTC 10-min yoga: lower-body restorative sequence (with some core) - 13:02

Tuesday at the Track

Relative effort 19. 2 x 200m (41.5, 44.8), 2 x 400m (1:35.8, 1:31.1).

Niggles: On the last step of the second 400 I must have over strided and strained my right hamstring. This is very frustrating.

Wednesday

Resting HR 54. Sleep score 85 Good. Body battery 68/14. Weight 173.9 lbs.

Complete recovery day with multiple icings.

Thursday

Resting HR 55. Sleep score 80 Good. Body battery 97/20. Weight 173.8 lbs.

Zwift - TdZ Stage 5: Standard Ride

Relative effort 27. 18.34 mi. Time 46:22. Avg Speed 23.7 mph. Total Ascent 322 ft. Avg HR 141 bpm.

Niggles: None

NTC Wind-Down Yoga Flow - 15:04

Friday

Resting HR 53. Sleep score 89 Good. Body battery 91/24. Weight 172.6 lbs.

Zwift - TdZ Stage 6: Short Ride

Relative effort 20. 15.14 mi. Time 38:28. Avg Speed 23.6 mph. Total Ascent 436 ft. Avg HR 139 bpm.

Niggles: None

Gym Session - 31:00

Saturday

Resting HR 56. Sleep score 79 Good. Body battery 78/26. Weight 174.7 lbs.

Zwift - TdZ Stage 6: Long Ride

Relative effort 36. 35.05 mi. Time 1:50:12. Avg Speed 19.1 mph. Total Ascent 1,555 ft. Avg HR 132 bpm.

Niggles: None

NTC Gentle Yoga - 18:20

Sunday

Resting HR 51. Sleep score 83 Good. Body battery 100/32. Weight 173.9 lbs.

Zwift - TdZ Stage 6: Standard Ride

Relative effort 23. 26.34 mi. Time 1:19:18. Avg Speed 19.9 mph. Total Ascent 1,096 ft. Avg HR 128 bpm.

Niggles: None

NTC 20-Min Yoga: Restorative Yin - 20:00

Week 3

Week of January 17

Runs/mileage: 4/27.5

Rides/mileage: 6/80

X-training time: 2:26

Training time: 11:01

Resting HR: 53

Average weight: 174.5

Sleep score: 83

Stress level: 25

Monday

Resting HR 54. Sleep score 89 Good. Body battery 98/29. Weight 173.7 lbs.

Zwift - TdZ Stage 3: Long Ride

Relative effort 19. 24.39 mi. Time 1:06:52. Avg Speed 21.9 mph. Total Ascent 938 ft. Avg HR 127 bpm.

Niggles: Nothing bad, but my left glute is a bit of a mess from yesterday's bowling.

Tuesday

Resting HR 54. Sleep score 85 Good. Body battery 88/36. Weight 175.9 lbs.

My Myrtle Beach build up has been less than ideal. The left hip flexor/adductor issue cost me a month of speed work and now I've got the bowling, left glute issue which as cost me at least 1 run so far. My left hip is a disaster.

Gym Session (TM 30 minutes at 12% and 2.5-2.8 mph; KB deadlift, squats, and presses; push ups and pull ups) - 42:16

Zwift - TdZ Stage 3: Standard Ride

Relative effort 10. I took it easy on this one. 16.28 mi. Time 47:41. Avg Speed 20.5 mph. Total Ascent 906 ft. Avg HR 122 bpm.

Niggles: None

NTC Wind-Down Yoga Flow - 15:03

Wednesday

Resting HR 54. Sleep score 84 Good. Body battery 90/34. Weight 173.7 lbs.

NTC 10-min yoga: lower-body restorative sequence - 10:46

Hour Run

Relative effort 16. 6.53 mi. Time 1:00:02. Avg Pace 9:11 /mi. Total Ascent 208 ft. Avg HR 138 bpm.

Niggles: None

Thursday

Resting HR 52. Sleep score 93 Excellent. Body battery 100/21. Weight 173.9 lbs.

NTC 10-min yoga: runner’s restorative sequence (with some core) - 16:44

ORHS Track

Relative effort 21. 10 x 200m (51.9, 52.7, 51.4, 47.8, 45.2, 43.3, 42.8, 43.9, 44.5, 40.9). I did some looking back and for the most part I am very happy with the results of this track session, especially since it was the first one in quite a while. Back when I was training for the sprints, I did 200s in 32-35 seconds. I hope to get back there. 27.20 is the All American standard for 60-64

Niggles: None

YWA Wind Down Yoga - 11:03

Friday

Resting HR 55. Sleep score 70 Fair. Body battery 78/17. Weight 174.7 lbs.

NTC Multi-Directional Strength - 15:00

Afternoon Run

Relative effort 12. 5.01 mi. Time 45:06. Avg Pace 9:00 /mi. Total Ascent 187 ft. Avg HR 138 bpm.

Niggles: None

Saturday

Resting HR 56. Sleep score 70 Fair. Body battery 67/21. Weight 175.8 lbs.

NTC 10-min yoga: runner’s restorative sequence (with some core) - 15:00

Long Run

Relative effort 28. 10.76 mi. Time 1:40:01. Avg Pace 9:18 /mi. Total Ascent 446 ft. Avg HR 136 bpm.

Niggles: None

NTC Wind-Down Yoga Flow - 15:00

Sunday

Resting HR 54. Sleep score 92 Excellent. Body battery 100/29. Weight 173.7 lbs.

Zwift - TdZ Stage 4: Long Ride

Relative effort 12. 16.61 mi. Time 1:03:26. Avg Speed 15.7 mph. Total Ascent 784 ft. Avg HR 117 bpm.

Niggles: None

Week 2

Week of January 10

Runs/mileage: 6/36.1

Rides/mileage: 7/61.4

X-training time: 2:15:49

Training time: 10:54

Resting HR: 55

Average weight: 173.7

Sleep score: 76

Stress level: 30

Monday

Resting HR 51. Sleep score 79 Fair. Body battery 94/16. Weight 176.3.

NTC 10-min yoga: runner’s restorative sequence (with some core) - 13:37

Hour Run

Relative effort 17. 6.58 mi. Time 1:00:05. Avg Pace 9:08 /mi. Total Ascent 223 ft. Avg HR 138 bpm.

Niggles: None

Zwift - TdZ Stage 1

Relative effort 11. 17.32 mi. Time 47:52. Avg Speed 21.7 mph. Total Ascent 335 ft. Avg HR 129 bpm.

Niggles: None

NTC Wind-Down Yoga Flow - 15:02

Tuesday

Resting HR 55. Sleep score 80 Good. Body battery 69/15. Weight 174.7 lbs.

NTC 10-min yoga: runner’s restorative sequence (with some core) - 14:02

Intervals

Relative effort 53. 4 x 15 seconds strides with 45 seconds IR. 4 x 9 minutes with 2 minute IR 7:42, 7:40, 7:31, 7:26

Niggles: None. It was a very good day.

Chiropractor appointment

NTC Wind-Down Yoga Flow - 15:02

Wednesday

Resting HR 57. Sleep score 68 Fair. I woke up really early, around 3:30. I got up at 4:00 and made it a productive morning. Body battery 55/17. Weight 173.5 lbs.

NTC 5-minute yoga: morning stretch (with some core) - 10:25

Recovery Run

Relative effort 18. 4.63 mi. Time 45:04. Avg Pace 9:45 /mi. Total Ascent 87 ft. Avg HR 138 bpm.

Niggles: None

NTC Wind-Down Yoga Flow - 15:06. It is astonishing that these short yoga activities have lead to the resolution of my morning lower back stiffness and pain.

Thursday

Resting HR 56. Sleep score 69 Fair. Body battery 72/21. Weight 172.7 lbs.

NTC 10-min yoga: runner’s restorative sequence (with some core) - 15:29

Aerobic Run

Relative effort 17. 5.28 mi. Time 50:05. Avg Pace 9:30 /mi. Total Ascent 125 ft. Avg HR 138 bpm.

Niggles: None

YWA Wind Down Yoga - 11:35

Friday

Resting HR 52. Sleep score 89 Good. Body battery 100/21. Weight 172.1 lbs.

Zwift - TdZ Stage 2: Standard Ride

Relative effort 16. 14.95 mi. Time 1:01:13. Avg Speed 14.7 mph. Total Ascent 1,624 ft. Avg HR 129 bpm.

Niggles: None

Saturday

Resting HR 56. Sleep score 70 Fair. Body battery 66/9. Weight 174.5 lbs.

NTC 10-min yoga: runner’s restorative sequence (with some core) - 14:24

Oak Ridge 10-Miler

Relative effort 127. 1st Age Group. My Garmin had me at 1:18:39 but my chip time was 1:18:07, both are CRs for me.

Niggles: None, but this race took a lot out of me

Sunday

Resting HR 57. Sleep score 75 Fair. Body battery 73/21. Weight 172.2 lbs.

Zwift - BMTR Short Adventure (D)

Relative effort 11. 20.67 mi. Time 1:00:20. Avg Speed 20.6 mph. Total Ascent 492 ft. Avg HR 117 bpm.

Niggles: None

NTC 10-min yoga: lower-body restorative sequence - 11:12

Week 1

Week of January 3

Runs/mileage: 3/23.2

Rides/mileage: 6/79.8

X-training time: 2:14

Training time: 10:21

Resting HR: 53

Average weight: 174.7

Sleep score: 83

Stress level: 27

Monday

Resting HR 52. Sleep score 83 Good. Body battery 100/36. Weight 174.8 lbs.

Aerobic Run

Relative effort 17. 5.01 mi. Time 44:54. Avg Pace 8:58 /mi. Total Ascent 113 ft. Avg HR 143 bpm.

Niggles: I was good for about 3 miles, then for a little bit my left hip acted up.

NTC 10-min yoga: runner’s restorative sequence (with some core) - 18:17

Tuesday

I'm having a little bit of left hip/groin pain following yesterday's run. I'm debating whether or not to do intervals, easy, or run at all today.

Resting HR 53. Sleep score 89 Good. Body battery 99/21. Weight 174.5 lbs.

NTC 10-min yoga: lower-body restorative sequence (with some foam roll and core) - 18:07

Zwift - Tour de Zwift Warm-Up Ride

Relative effort 3. 5.58 mi. Time 20:09. Avg Speed 16.6 mph. Total Ascent 118 ft. Avg HR 113 bpm.

Niggles: None

Zwift - London

Relative effort 8. 10.17 mi. Time 40:12. Avg Speed 15.2 mph. Total Ascent 702 ft. Avg HR 124 bpm.

Niggles: None

Wednesday

Resting HR 57. Sleep score 75 Fair. Body battery 71/7. Weight 174.4 lbs.

Pre-Run Mobility and Core - 17:28

Intervals

Relative effort 22. 4 x 4 minutes 8:49, 8:02, 8:00, 7:43

Niggles: No hip issues

Strength and Mobility - 30:00

Thursday

Resting HR 55. Sleep score 83 Good. Body battery 67/7. Weight 175.0 lbs.

Zwift - ZER Thursday Fun Ride (D)

Relative effort 9. 16.67 mi. Time 1:00:07. Avg Speed 16.6 mph. Total Ascent 361 ft. Avg HR 104 bpm.

Niggles: None

Zwift - Tour de Zwift Warm-Up Ride

Relative effort 10. I pushed a little harder on this attempt. 6.94 mi. Time 25:05 (includes 5 minute cool down). Avg Speed 16.6 mph. Total Ascent 121 ft. Avg HR 128 bpm.

Niggles: None

NTC 10-min yoga: lower-body vinyasa - 11:25. This wasn't my favorite practice.

Friday

Resting HR 55. Sleep score 83 Good. Body battery 85/34. Weight 174.7 lbs.

Zwift - EVO CC Flux Ride [1.5 - 2.0w/kg avg] (D)

Relative effort 9. 20.96 mi. Time 1:00:09. Avg Speed 20.9 mph. Total Ascent 492 ft. Avg HR 108 bpm.

Niggles: None

Saturday

Resting HR 52. Sleep score 89 Good. Body battery 100/15. Weight 174.3 lbs.

CRB Long Run

Relative effort 35. 12.53 mi. Time 2:03:53. Avg Pace 9:53/mi. Total Ascent 485 ft. Avg HR 135 bpm.

Niggles: None

Sunday

Resting HR 52. Sleep score 81 Good. Body battery 84/20. Weight 175.5 lbs.

Gym Session - 30 minutes

Zwift - The Herd Rode to Recovery (D)

Relative effort 8. 19.50 mi. Time 1:00:14. Avg Speed 19.4 mph. Total Ascent 689 ft. Avg HR 98 bpm.

Niggles: None