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.