Week 12

Week of March 21

Runs/mileage: 1/2.8

Rides/mileage: 5/97.5

X-training time: 2:37

Training time: 8:46

Resting HR: 55

Average weight: 174.0

Sleep score: 75

Stress level: 29

Monday

Resting HR 52. Sleep score 84 Good. Body battery 92/25. Weight 173.3 lbs.

Strength (upper body and core) - 15:01

NTC Gentle Yoga - 19:27

Zwift - Tour of Watopia Stage 4: Standard Ride on Handful Of Gravel in Watopia

Relative effort 13. 16.27 mi. Time 1:00:09. Avg Speed 16.2 mph. Total Ascent 988 ft. Avg HR 124 bpm.

Niggles: None, but I've had a low-grade headache all day. My hamstring is improving slowly.

Tuesday

Resting HR 53. Sleep score 68 Fair. Body battery 87/16. Weight 172.8 lbs.

Gym Session (posterior chain and incline dumbbell press) - 30:01

Zwift - Volcano Circuit in Watopia

Relative effort 14. 18.60 mi. Time 1:00:44. Avg Speed 18.4 mph. Total Ascent 492 ft. Avg HR 124 bpm. I bumped my difficulty up to max.

Niggles: None

Wednesday

Resting HR 56. Sleep score 80 Good. Body battery 61/22. Weight 173.6 lbs.

NTC Root to Rise Flow - 19:25 (abbreviated routine due to call)

Zwift - Tour of Watopia Stage 4: Longer Ride on Handful Of Gravel in Watopia

Relative effort 13. 15.86 mi. Time 1:00:12. Avg Speed 15.8 mph. Total Ascent 955 ft. Avg HR 128 bpm.

Niggles: None, I was not feeling it today and shut it down at 1 hour.

Thursday

Resting HR 58. Sleep score 74 Fair. Body battery 72/21. Weight 173.1 lbs.

Home strength session - 21:37

Zwift - The Fan Flats in Richmond

Relative effort 11. 18.52 mi. Time 1:00:08. Avg Speed 18.5 mph. Total Ascent 236 ft. Avg HR 116 bpm.

Niggles: None, but my right hamstring and left ankle acted up while I was walking around downtown.

Friday

Resting HR 57. Sleep score 71 Fair. Body battery 65/25. Weight 174.1 lbs.

NTC Root to Rise Flow - 31:14

I am dealing with injury again and trying to navigate the waters with a positive mind set.
1) It is a blessing to have the health and the desire to push my body to the point of breaking
2) Time spent dealing with injury is a GREAT time to spend on getting stronger
3) The acolades and PRs are wonderful, but what we hope to remember and focus dearly on is the journey. The journey is morning runs and workouts with Justin and other runner friends, grinding through numerous Zwift rides, and loads of conversations on training plans and expectations.

Saturday

Resting HR 54. Sleep score 77 Fair. Body battery 89/27. Weight 175.7 lbs TOO MUCH!!!

Zwift - ZER Saturday Endurance Ride (D) on Volcano Flat in Watopia

Relative effort 18. Movie ride - Begin Again 2013. 28.22 mi. Time 1:41:17. Avg Speed 16.7 mph. Total Ascent 600 ft. Avg HR 113 bpm.

Niggles: None

Sunday

Resting HR 55. Sleep score 74 Fair. Body battery 75/22. Weight 175.6 lbs.

NTC Runner’s Restorative Sequence - 11:14

Pre-Run Strength - 10:04

CHKM Relay

Relative effort 9. 2.76 mi. Time 25:20. Avg Pace 9:10 /mi. Total Ascent 55 ft. Avg HR 143 bpm.

Niggles: My right hamstring gave up on me after 2.5 miles. I requested an appointment at Tennessee Sports Medicine. I don't know anything else to do.