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