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