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