Week of April 4
Runs/mileage: 5/20.6Rides/mileage: 3/51.3X-training time: 2:43Training time: 8:54Resting HR: 58Average weight: 173.7Sleep score: 60Stress level: 38
Monday
Resting HR 57. Sleep score 62 Fair. Body battery 50/6. Weight 174.3 lbs.
Pre-Run - 11:08
Morning Run
Relative effort 16. 4.38 mi. Time 40:03. Avg Pace 9:09 /mi. Total Ascent 142 ft. Avg HR 141 bpm.
Niggles: None, today was good day, much better than Saturday.
Zwift - Roule Ma Poule in France
Relative effort 13. 16.40 mi. Time 1:09:49. Avg Speed 14.1 mph. Total Ascent 860 ft. Avg HR 117 bpm.
Niggles: None
Tuesday
Resting HR 57. Sleep score 72 Fair. Body battery 58/5. Weight 172.5 lbs.
Pre-Run - 14:13
Track Tuesday
Relative effort 11. In & Outs x 11. 31 - 35 seconds.
Niggles: None
NTC Lower-Body Restorative Sequence - 14:13
Home Strength Session (LB: single leg RDL, hamstring eccentrics on stability ball, goblet squat. UB: pull ups, push ups, dips, DB press. Stretch: hip flexor, calf) - 28:01
Physical Therapy: Bike 12:00. UV light and dry needling with stim on hamstring. Supine toe taps, bird dog, cable RDL, plank with donkey kick, and single leg squat with stability ball. That was a whole lot.
Wednesday
Resting HR 59. Sleep score 65 Fair. Body battery 46/5. Weight 173.4 lbs.
Zwift - Greater London 8 in London
Relative effort 12. 15.04 mi. Time 1:00:11. Avg Speed 15.0 mph. Total Ascent 768 ft. Avg HR 121 bpm.
Niggles: None
Thursday
Resting HR 58. Sleep score 76 Fair. Body battery 62/7. Weight 174.0 lbs.
Pre-Run (hip abduction side-lying hold 30 seconds at 0°, 45°, & 90°. clams with band hold 30 seconds. Bridge hold 30 seconds. med ball flutter kick. Bird dog hold 5 seconds x 8. plank with donkey kick) - 14:01
Easy with Hill Repeats
Relative effort 12. Since listening to the On Coaching, "How much of your training should be running?" podcast, I plan to focus more on pre- and post-run drills.
Niggles: No issues other than fatigue.
Physical Therapy: Deep tissue, cupping, and stretching for hamstrings and calve. Supine toe taps, cable RDL, single leg squat with stability ball, and lunge matrix. - 1:10
I woke up around 10:00 with a racing heart (over 100 bpm) and almost disoriented. This was the worst of 3 attacks I’ve experienced in the past 2 weeks. I called Pat and that helped. The other 2 attacks I managed better. I had 2 glasses of wine with dinner. I’m dealing with a hamstring issue. We travel to Asheville tomorrow for V2V.
Friday
Resting HR 56. Sleep score 84 Good. Body battery 80/11. Weight 174.5 lbs.
Zwift - Group Ride: ZER Easy Peasy Friday Ride (D) on Libby Hill After Party in Richmond
Relative effort 9. 19.85 mi. Time 1:00:15. Avg Speed 19.8 mph. Total Ascent 210 ft. Avg HR 106 bpm.
Niggles: None
NTC Gentle Yoga - 19:09
Travel to NC for V2V!
Saturday
Resting HR 61. Sleep score 29 Poor. Body battery 38/5.
V2V Leg 6
Relative effort 68. 4.57 mi. Time 36:43. Avg Pace 8:02 /mi. Total Ascent 389 ft. Mile 2 had 182 ft. Avg HR 165 bpm.
Niggles: None other than I'm needing some more fitness.
V2V Leg 12
Relative effort 63. 3.89 mi. Time 30:54. Avg Pace 7:56 /mi. Total Ascent 51 ft. Avg HR 170 bpm.
Chip Time 9:30:53. Pace 7:56. Overall 51 of 329. Open Co-ed 12 of 146. 126 kills.
Niggles: Total exhaustion and soreness in my right calf.
Sunday
Resting HR 57. Sleep score 31 Poor. My sleep was much better than the score indicates. Body battery 42/5.
Thanks to the captain (Justin), the SCE team (Danny, Justin, Josh, Lindsey, Sherith, and me), team photographers (Lindsey and Josh, I forgot the GoPro), driver (Amy), and navigator (Sherith). Great job all! It was an awesome experience and from the way I'm feeling, it was FAST! I haven't been this sore since running Boston with limited training.
