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