Week 11

Week of March 14

Runs/mileage: 5/24.1

Rides/mileage: 6/98.4

X-training time: 1:44

Training time: 10:05

Resting HR: 53

Average weight: 174.4

Sleep score: 71

Stress level: 28

Monday

Resting HR 50. Sleep score 83 Good. Body battery 98/23. Weight 173.1 lbs.

Pre-Run Strength and Mobility - 13:11

Easy Lunch Run

Relative effort 15. 4.52 mi. Time 40:02. Avg Pace 8:52 /mi. Total Ascent 109 ft. Avg HR 142 bpm. I love running at the marina in early spring, especially when the rowing clubs are down for spring training.

Niggles: Right foot was complaining a little early

Zwift - Tour of Watopia Stage 2: Standard Ride on Triple Flat Loops in Watopia

Relative effort 14. 22.62 mi. Time 1:03:21. Avg Speed 21.4 mph. Total Ascent 535 ft. Avg HR 126 bpm.

Niggles: Hot spot on my bum.

NTC 10-min yoga: runner’s restorative sequence - 10:16

Tuesday

Resting HR 56. Sleep score 64 Fair. Body battery 57/17. Weight 173.0 lbs

Pre-Run Strength and Mobility - 15:02

Tom Black Track Tuesday

Relative effort 25. 4 x 400, 1:47.5, 1:46.6, 1:45.6, 1:46.6, 1:45.4, 1:46.5, 1:44.8, 1:44.0

Niggles: Both hamstrings were complaining, I need more strength training.

Gym Session (focused on the posterior chain) - 30:00. 10 minute Hydromassage as a finisher.

Wednesday

Resting HR 55. Sleep score 67 Fair. Body battery 68/18. Weight 175.3 lbs.

NTC 10-min yoga: runner’s restorative sequence - 10:31

Easy Run

Relative effort 7. 3.13 mi. Time 30:02. Avg Pace 9:35 /mi. Total Ascent 91 ft. Avg HR 131 bpm.

Niggles: None

Zwift - Tour of Watopia Stage 2: Shorter Ride on Tick Tock in Watopia

Relative effort 6. 11.99 mi. Time 32:51. Avg Speed 21.9 mph. Total Ascent 194 ft. Avg HR 122 bpm.

Niggles: None

Thursday

Resting HR 56. Sleep score 70 Fair. Body battery 75/15. Weight 175.7 lbs.

Zwift - Tour of Watopia Stage 3: Standard Ride on Road to Sky in Watopia

Relative effort 27. 19.36 mi. Time 1:40:05. Avg Speed 11.6 mph. Total Ascent 3,451 ft. Avg HR 127 bpm. I had a 7:45 PR on the Alpe de Zwift.

Niggles: None

Friday

Resting HR 56. Sleep score 73 Fair. Body battery 70/32. Weight 174.2 lbs.

Pre-Run Strength and Mobility - 12:02

Morning Recovery Run

Relative effort 7. 3.18 mi. Time 30:05. Avg Pace 9:27 /mi. Total Ascent 98 ft. Avg HR 133 bpm.

Niggles: Left quad was a little sore.

Saturday

Resting HR 52. Sleep score - I didn't wear my watch to bed. Body battery 100/21. Weight 176.2 lbs.

Pre-Run Strength and Mobility - 12:23

CHKM Group Run

Relative effort 17. 7.41 mi. Time 1:08:52. Avg Pace 9:17 /mi. Total Ascent 422 ft. Avg HR 134 bpm.

Niggles: My right hamstring tightened up and was an issue after about 6 miles. I had to cut my run short.

It wasn't a great day for recovery, but it was great fun hanging out in Old Sevier.

Sunday

Resting HR 49. Sleep score 77 Fair. Body battery 94/28. Weight 173.5 lbs.

Sunday Group Ride

Relative effort 18. 20.83 mi. Time 1:12:47. Avg Speed 17.2 mph. Total Ascent 807 ft. Avg HR 126 bpm.

Niggles: My hamstring held up fine.