Week 8

Week of February 21

Runs/mileage: 5/29.3

Rides/mileage: 3/53.4

X-training time: 2:35

Training time: 10:06

Resting HR: 52

Average weight: 172.7

Sleep score: 81

Stress level: 24

Monday

Resting HR 53. Sleep score 80 Good. Body battery 96/34. Weight 173.1 lbs.

Pre-Run Strength and Mobility - 14:01

Morning Run

Relative effort 13. Easy pace. Garmin estimated Vo2 is up tp 56. 5.53 mi. Time 50:03. Avg Pace 9:03 /mi. Total Ascent 129 ft. Avg HR 136 bpm.

Niggles: My left calf acted up once or twice.

Tuesday

Resting HR 53. Sleep score 74 Fair. Body battery 86/29. Weight 173.3.

Just Intervals

Relative effort 17. A morning track session at Tom Black track. 4 x 2:00 (paces: 6:53, 7:01, 7:17, 7:12) with 2:00 recovery

Niggles: Nothing much to speak of...

Zwift - Legends and Lava in Watopia

Relative effort 11. Wahoo Climbing Challenge - 100%. 15.38 mi. Time 1:00:01. Avg Speed 15.4 mph. Total Ascent 1,152 ft. Avg HR 118 bpm.

Niggles: None

Wednesday

Resting HR 55. Sleep score 80 Good. Body battery 84/35. Weight 171.2 lbs.

Pre-Run Strength and Mobility - 10:01

Afternoon Run

Relative effort 7. Ultra EZ! 3.28 mi. Time 30:02. Avg Pace 9:10 /mi. Total Ascent 37 ft. Avg HR 133 bpm.

Niggles: None

NTC Gentle Yoga - 18:30

Thursday

Resting HR 52. Sleep score 87 Good. Body battery 100/28. Weight 172.0 lbs.

Home Gym Session - 38:05

Zwift - Figure 8 Reverse in Watopia

Relative effort 12. 18.68 mi. Time 1:06:30. Avg Speed 16.9 mph. Total Ascent 833 ft. Avg HR 115 bpm.

Niggles: None

NTC 10-min yoga: lower-body restorative sequence - 11:10

Friday

Resting HR 53. Sleep score 74 Fair. Body battery 89/17. Weight 171.4 lbs.

NTC Slow & Restorative Yoga - 25:01

Pre-Run Strength and Mobility - 12:02

Lunch Run

Relative effort 24. 55 minutes at low aerobic and 5 x 15 seconds strides. 6.65 mi. Time 1:00:02. Avg Pace 9:02 /mi. Total Ascent 135 ft. Avg HR 142 bpm.

Niggles: none

Saturday

Resting HR 51. Sleep score 86 Good. Body battery 90/25. Weight 174.3 lbs.

Pre-Run Strength and Mobility - 12:12

CHKM Group Run

Relative effort 59. A nice hilly loop with a faster finish (~14 minutes)! 9.07 mi. Time 1:20:01. Avg Pace 8:49 /mi. Total Ascent 670 ft. Avg HR 148 bpm.

Niggles: None

Sunday

Resting HR 52. Sleep score 89 Good. Body battery 100/. Weight 173.6 lbs.

Zwift - Group Ride: Global Solidarity Ride For Ukraine (D)

Relative effort 9. Everyone stopped at 30 minutes and prayed for the people of Ukraine. 19.36 mi. Time 1:00:18. Avg Speed 19.3 mph. Total Ascent 348 ft. Avg HR 106 bpm.

Niggles: None

Week 7

Week of February 14

Runs/mileage: 5/36.3

Rides/mileage: 3/40

X-training time: 1:45

Training time: 10:43

Resting HR: 52

Average weight: 173.1

Sleep score: 81

Stress level: 24

Monday

Resting HR 52. Sleep score 82 Good. Body battery 100/21. Weight 175.5 lbs.

NTC Yoga - 20:00

Hour Run

Relative effort 17. 6.53 mi. Time 1:00:04. Avg Pace 9:12 /mi. Total Ascent 22 ft. Avg HR 139 bpm.

Niggles: None

Tuesday

Resting HR 52. Sleep score 87 Good. Body battery 87/21. Weight 173.2 lbs.

Pre-Run Strength and Mobility - 11:00

Intervals

Relative effort 27. The track clsed so we did 7 x 1/4 mile repeats on the greenway. Splits 1:43, 1:42, 1:43, 1:38, 1:37, 1:38, 1:34

Niggles: None

Wednesday

Resting HR 55. Sleep score 70 Fair. Body battery 83/11. Weight 171.9 lbs.

Pre-Run Strength and Mobility - 11:31

Easy Run

Relative effort 11. 4.83 mi. Time 45:04. Avg Pace 9:20 /mi. Total Ascent 71 ft. Avg HR 135 bpm.

Niggles: None

Zwift - Watopia Road to Sky

Relative effort 14. Chasing some vert. 7.64 mi. Time 1:00:06. Avg Speed 7.6 mph. Total Ascent 1,985 ft. Avg HR 128 bpm.

Niggles: None

Thursday

Resting HR 55. Sleep score 81 Good. Body battery 77/20. Weight 172.9 lbs.

Zwift - Watopia Climber's Gambit

Relative effort 14. Wahoo Climbing Challenge - 84%. 14.91 mi. Time 1:01:43. Avg Speed 14.5 mph. Total Ascent 1,335 ft. Avg HR 126 bpm.

Niggles: None

NTC Gentle Yoga - 18:31

Friday

Resting HR 56. Sleep score 72 Fair. Body battery 82/34. Weight 173.7 lbs.

Pre-Run Strength and Mobility - 13:01

Hour Run with Strides

Relative effort 16. 6.34 mi. Time 1:00:02. Avg Pace 9:28 /mi. Total Ascent 200 ft. Avg HR 139 bpm.

Niggles: None

Saturday

Resting HR 50. Sleep score 89 Good. Body battery 100/23. Weight 173.5 lbs.

Pre-Run Strength and Mobility - 13:00

Long Run

Relative effort 48. Fast finish. 1:25 at 9:03 pace. :20 at 7:36 pace. 12.03 mi. Time 1:45:02. Avg Pace 8:44 /mi. Total Ascent 227 ft. Avg HR 141 bpm.

Niggles: None

Sunday

Resting HR 48. Sleep score 89 Good. Body battery 100/39. Weight 170.9 lbs.

Zwift - Watopia Climber's Gambit

Relative effort 18. Wahoo Climbing Challenge - 95%. 17.46 mi. Time 1:24:19. Avg Speed 12.4 mph. Total Ascent 2,195 ft. Avg HR 121 bpm.

Niggles: None

Week 6

Week of February 7

Runs/mileage: 4/28.9

Rides/mileage: 4/34.1

X-training time: 2:29

Training time: 8:38

Resting HR: 55

Average weight: 173.4

Sleep score: 79

Stress level: 28

Monday

Resting HR 55. Sleep score 72 Fair. Body battery 90/20. Weight 172.5 lbs.

Hour Run

Relative effort 23. 6.56 mi. Time 1:00:03. Avg Pace 9:09 /mi. Total Ascent 201 ft. Avg HR 140 bpm.

Niggles: I had the typical first steps left ankle pain. I also had some right angle discomfort early on before getting warmed up.

Home Gym Session (with some mobility) - 30:01

Tuesday

Resting HR 58. Sleep score 75 Fair. Body battery 70/28. Weight 174.4 lbs.

Pre-Run Strength and Mobility - 12:00

Track Tuesday

Relative effort 14. 5 x 300 (1:09.9, 1:12.5, 1:10.0, 1:09.3, 1:13.3), 1 x 150 (0:36.9). Average pace was right around mile pace. I should be doing these more like 5k pace (6:55).

Niggles: I tweaked my right hamstring again. This time it was on the 6 rep, about 150 meters in. I also had some breathing issues after rep 4. I really need to get a hold on this.

Wednesday

Resting HR 56. Sleep score 80 Good. Body battery 78/19. Weight 175.0 lbs.

Zwift - TdZ Stage 2: Short Ride

Relative effort 9. 9.66 mi. Time 32:37. Avg Speed 17.8 mph. Total Ascent 676 ft. Avg HR 126 bpm.

Niggles: None

Zwift - TdZ Stage 5: Long Ride

Relative effort 27. 20.39 mi. Time 59:39. Avg Speed 20.5 mph. Total Ascent 846 ft. Avg HR 137 bpm. 67% of climbing goal.

Niggles: None

Thursday

Resting HR 56. Sleep score 78 Fair. Body battery 77/24. Weight 172.4 lbs.

Gym Session - 31:07

I decided not to Zwift because I'm a little tired.

Friday

Resting HR 54. Sleep score 81 Good. Body battery 96/20. Weight 173.0 lbs.

Lunch Run

Relative effort 22. 6.49 mi. Time 1:00:01. Avg Pace 9:15 /mi. Total Ascent 212 ft. Avg HR 142 bpm.

Niggles: I dropped the garbage can on my foot, that wasn't fun. My right hamstring got a little fussy but my foot wasn't too bad.

Saturday

Resting HR 56. Sleep score 81 Good. Body battery 75/18. Weight 174.0 lbs.

NTC 10-min yoga: runner’s restorative sequence - 10:37

CHKM Group Run

Relative effort 51. 20 minute pickup at the end: paces 8:01, 7:52, 7:40. 12.90 mi. Time 2:00:00. Avg Pace 9:18 /mi. Total Ascent 621 ft. Avg HR 138 bpm.

Niggles: Everything around the hip girdle was bitchin during the pickup.

Sunday

Resting HR 54. Sleep score 85 Good. Body battery 97/31. Weight 172.8 lbs.

NTC Gentle Yoga - 18:28

Home Gym Strength - 10:00

Week 5 "You've Got Dreams to Chase not People to Impress"

Week of January 31

Runs/mileage: 4/30

Rides/mileage: 5/112

X-training time: 1:26

Training time: 12:05

Resting HR: 52

Average weight: 174.2

Sleep score: 81

Stress level: 27

Monday

Resting HR 53. Sleep score 7 Fair. Body battery 99/29. Weight 174.7 lbs.

NTC 10-min yoga: runner’s restorative sequence (with some core) - 15:03

Hour Run

Relative effort 20. 6.67 mi. Time 1:00:02. Avg Pace 9:00 /mi. Total Ascent 279 ft. Avg HR 140 bpm.

Niggles: My left hamstring was good but both calves were a litle knotty.

Last week I tweaked my hamstring and I was very frustrated at first, but it’s kinda cool that we can push our bodies hard enough to break. There are many who can’t or won’t. “That’s how winning is done.”

Tuesday

Resting HR 52. Sleep score 81 Good. Body battery 100/24. Weight 175.9 lbs.

Zwift - TdZ Stage 7: Short Ride

Relative effort 3. 5.90 mi. Time 19:08. Avg Speed 18.5 mph. Total Ascent 354 ft. Avg HR 114 bpm.

Niggles: None

NTC Gentle Yoga (with some core) - 23:00

Track Tuesday

Relative effort 19. 4 x 100 (21.3, 21.5, 22.4, 22.0), 4 x 200 (44.4, 44.1, 44.3, 43.2), 2 x 100 (20.2, 19.8)

Niggles: None

Full lower body work with Hyperice

Wednesday

Resting HR 54. Sleep score 80 Good. Body battery 79/14. Weight 174.6 lbs.

NTC 10-min yoga: runner’s restorative sequence (with some core) - 15:51

Morning Run

Relative effort 17. 5.49 mi. Time 50:03. Avg Pace 9:07 /mi. Total Ascent 171 ft. Avg HR 141 bpm.

Niggles: None

Zwift - TdZ Stage 7: Standard Ride

Relative effort 8. I went super easy on this one because my legs are tired. 14.46 mi. Time 42:03. Avg Speed 20.6 mph. Total Ascent 463 ft. Avg HR 123 bpm.

Niggles: None. Although, later in the day, my left calf felt like it was going to cramp. I'm not quite sure what's going on there. I took a magnesium capsule hoping that might help.

Thursday

Resting HR 55. Sleep score 74 Fair. Body battery 60/19. Weight 174.2 lbs.

Zwift - TdZ Stage 7: Long Ride

Relative effort 19. 17.22 mi. Time 1:00:30. Avg Speed 17.1 mph. Total Ascent 1,608 ft. Avg HR 131 bpm. This one was a bit of a struggle. I'm tired.

Niggles: None

I was exhausted after the ride. I was able to take a nap and I feel much better.

Friday

Resting HR 51. Sleep score 83 Good. Body battery 100/30. Weight 173.5 lbs.

Zwift - zFondo Series 2022 - Bambino Fondo

Relative effort 24. 43% of the climbing challenge completed. 33.20 mi. Time 1:45:48. Avg Speed 18.8 mph. Total Ascent 1,302 ft. Avg HR 126 bpm.

Niggles: None

Saturday

Resting HR 51. Sleep score 89 Good. Body battery 100/27. Weight 174.0 lbs.

NTC Gentle Yoga (with some core) - 22:00

CHKM Group Run

Relative effort 60. 13.14 mi. Time 2:00:01. Avg Pace 9:08 /mi. Total Ascent 706 ft. Avg HR 143 bpm.

Niggles: None

NTC 10-min yoga: runner’s restorative sequence - 10:15

Sunday

Resting HR 53. Sleep score 83 Good. Body battery 92/36. Weight 172.3 lbs.

Zwift - TdZ Stage 8: Long Ride

Relative effort 40. 36.01 mi. Time 2:01:11. Avg Speed 17.8 mph. Total Ascent 3,127 ft. Avg HR 131 bpm.

Niggles: I'm getting a tender spot on the left side of my bum.