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