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