Week 52

Week of December 27

Run days/mileage: 4/28.7

Cycling days/mileage: 3/66

X-training time: 1:41

Training time: 9:48

Resting HR: 56

Average weight: 175.6

Sleep score: 72

Stress level: 31

Monday

Resting HR 56. Sleep score 82 Good. Body battery 84/19. Weight 176.5 lbs.

Pre-Run Mobility and Core - 8:30

Easy 50

Relative effort 18. 5.33 mi. Time 50:02. Avg Pace 9:24 min/mi. Total Ascent 372 ft. Avg HR 140 bpm.

Niggles: Left hip continues to be an issue.

Gym Session - 31:24

Tuesday

Resting HR 60. Sleep score 63 Fair. Body battery 53/20. Weight 177.7 lbs. It is time once again to get this under control.

NTC 10-min yoga: lower-body restorative sequence - 15:19

Fartlek

Relative effort 17. 12 x 1 minute with 1 minute IR.

Niggles: Same as yesterday, left hip.

Wednesday

Resting HR 56. Sleep score 79 Fair. Body battery 87/34. Weight 175.0 lbs.

Zwift - The HERD Morning Ride (D)

Relative effort 6. 13.11 mi. Time 45:14. Avg Speed 17.4 mph. Total Ascent 312 ft. Avg HR 99 bpm.

Niggles: None

Gym Session - 30:33

Thursday

Resting HR 52. Sleep score 84 Good. Body battery 99/19. Weight 174.8 lbs.

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

Long Run

Relative effort 31. 12.40 mi. Time 2:00:02. Avg Pace 9:41 min/mi. Total Ascent 415 ft. Avg HR 136 bpm.

Niggles: I managed much better with the slower pace.

Friday

Resting HR 56. Sleep score 71 Fair. Body battery 73/25. Weight 174.5 lbs.

ZWIFT - ZER SMOOTH SAILING FRIDAY RIDE

Relative effort 9. 19.65 mi. Time 1:00:24. Avg Speed 19.5 mph. Total Ascent 282 ft. Avg HR 105 bpm.

Niggles: None

Saturday Happy New Year!!!

New Year's Eve spent downtown enjoying some food and drink. Too much drink has left me feeling a little rough.

Resting HR 61. Sleep score 40 Poor. Body battery 49/5. Weight 174.9 lbs.

KTC NYD 5k

Relative effort 49. 23:59. AG second (or first if Brent won Senior Grand Master). This was a tough one, considering poor sleep and too much bourbon, but it left me feeling better about Charleston.

Niggles: None

Sunday

Resting HR 53. Sleep score 86 Good. Body battery 90/13. Weight 175.5 lbs.

Zwift - zFondo Series 2022 - Bambino Fondo

Relative effort 21. 33.20 mi. Time 1:41:55. Avg Speed 19.5 mph. Total Ascent 1,302 ft. Avg HR 119 bpm.

Niggles: I had a thing with my left sit bone.