Week 9

Week of February 28

Runs/mileage: 6/28.9

Rides/mileage: 2/32.3

X-training time: 1:07

Training time: 6:55

Resting HR: 51

Average weight: 171.9

Sleep score: 78

Stress level: 27

Monday

Resting HR 47. Sleep score 84 Good. Body battery 100/26. Weight 171.7 lbs.

Pre-Run Strength and Mobility - 15:07

Afternoon Run

Relative effort 11. 4.01 mi. Time 35:34. Avg Pace 8:52 /mi. Total Ascent 194 ft. Avg HR 139 bpm.

Niggles: My left ankle needed some extra attention about a half mile in.

Tuesday

Resting HR 52. Sleep score 83 Good. Body battery 84/27. Weight 172.4 lbs.

Pre-Run Strength and Mobility - 11:14

Taper Track Tuesday

Relative effort 10. 3 x 300 meters (1:20, 1:15, 1:13)

Niggles: None

Wednesday

Resting HR 50. Sleep score 84 Good. Body battery 95/31. Weight 172.3 lbs.

Zwift - Suki's Playground in Makuri Islands

Relative effort 7. 11.50 mi. Time 36:11. Avg Speed 19.1 mph. Total Ascent 489 ft. Avg HR 119 bpm.

Niggles: None

Pre-Run Strength and Mobility - 14:22

Afternoon Run

Relative effort 14. 3.28 mi. Time 30:04. Avg Pace 9:11 /mi. Total Ascent 99 ft. Avg HR 144 bpm.

Niggles: None

Thursday

Resting HR 54. Sleep score 79 Fair. Body battery 85/35. Weight 171.4 lbs.

Zwift - Group Ride: BanditZ Ride as One (D) on Libby Hill After Party in Richmond

Relative effort 11. 20.79 mi. Time 1:01:48. Avg Speed 20.2 mph. Total Ascent 351 ft. Avg HR 117 bpm.

Niggles: None

Friday

Resting HR 53. Sleep score 77 Fair. Body battery 98/37.

Shake Out

Relative effort 8. 3.21 mi. Time 30:05. Avg Pace 9:23 /mi. Total Ascent 33 ft. Avg HR 135 bpm.

Niggles: None

Saturday

Resting HR 49. Sleep score 77 Fair. Body battery 97/5.

Myrtle Beach Half Marathon

Relative effort 186. 1:39:52.30 - All time PR and first HM under 1:40. 5th place Age Group. 119 Male. 155 Overall. This is my best finish ever at Myrtle Beach.

Niggles: None

Sunday

Resting HR 55. Sleep score 76 Fair. Body battery 53/12.

Rest and Recovery

We are just winding up SCE's first road trip weekend and it went very well. The PR bell was rung 5 times. We had a 2nd, 5th, and 16th place AG finish. We drank, ate, and enjoyed the weekend to the fullest. The next adventure is Ville 2 Ville.