Week 13

Week of March 28

Runs/mileage: 3/9.3

Rides/mileage: 2/60.8

X-training time: 1:08

Training time: 6:25

Resting HR: 54

Average weight: 175.2

Sleep score: 75

Stress level: 29

Monday

Resting HR 52. Sleep score 69 Fair. I woke up around 5:00 with a very mild anxiety issue. Body battery 88/32. Weight 177.4 lbs, WTF!!!

Zwift - Tour of Watopia Stage 5: Longer Ride on Eastern Eight in Watopia

Relative effort 22. Movie ride - The Protégé 2021. 33.66 mi. Time 1:54:50. Avg Speed 17.6 mph. Total Ascent 1,352 ft. Avg HR 117 bpm.

Niggles: Both quads acted like they were going to cramp but did not. I did an ice bath post ride and that was awful.

Tuesday

Resting HR 55. Sleep score 77 Fair. I woke up around 10 having a mild anxiety attack. I am a mess. Body battery 81/24. Weight 175.6 lbs.

Pre-Run Strength and Mobility - 15:01

Recovery Run

Relative effort 4. 2.01 mi. Time 19:07. Avg Pace 9:30 /mi. Total Ascent 34 ft. Avg HR 131 bpm.

Niggles: My hamstring wasn't painful, but it was noticeable and my GCT 2.8 % greater on the left. I did an ice massage when I got home.

NTC Easy Evening Unwind Flow - 12:38

Wednesday

Resting HR 56. Sleep score 73 Fair. I feel like I slept a little better. Body battery 72/24. Weight 174.5 lbs.

Thursday

Resting HR 52. Sleep score 76 Fair. Body battery 91/17. Weight 176.3 lbs.

NTC Rise & Flow Yoga - 14:24

Pre-Run Strength - 10:01

Recovery Run

Relative effort 11. 3.20 mi. Time 30:01. Avg Pace 9:23 /mi. Total Ascent 126 ft. Avg HR 140 bpm.

Niggles: I feel like my hamstring is improving.

Friday

Resting HR 57. Sleep score 79 Fair. Body battery 60/22. Weight 173.3 lbs.

Today was a recovery day with a PT appointment. I had my first appointment with Tennessee Sports Medicine. I saw Jacob Treadway for my evaluation and Aaron Stout for an HEP. Jacob's evaluation showed no muscle damage where I am having discomfort. It did show that I had scar tissue from older injuries that could have weakened my hamstring. The treatment plan is to break up the scar tissue, work on hip flexor flexibility, glute and core strength/stability, and progressive hamstring eccentric strength.

Saturday

Resting HR 58. Sleep score 81 Good. Body battery 75/11. Weight 175.1 lbs.

Pre-Run Strength and Mobility (added in a couple rehab exercises) - 16:01

Songbird Trail

Relative effort 11. 4.10 mi. Time 40:01. Avg Pace 9:45 /mi. Total Ascent 78 ft. Avg HR 140 bpm.

Niggles: My hamstring was not as good as Thursday but I got my 40 minutes in.

Sunday

Resting HR 57. Sleep score 68 Fair. Body battery 53/8. Weight 174.4 lbs.

Turnpike Ride

Relative effort 24. 27.19 mi. Time 1:53:50. Avg Speed 14.3 mph. Total Ascent 837 ft. Avg HR 121 bpm.

Niggles: None, but my bike had an issue. The right shifter took quite a while to connect via bluetooth.