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