Week 15

Week of April 11

Runs/mileage: 4/17.7

Rides/mileage: 4/73.7

X-training time: 1:42

Training time: 9:39

Resting HR: 54

Average weight: 174.8

Sleep score: 77

Stress level: 27

Monday

Resting HR 55. Sleep score 83 Good. Body battery 92/42. Weight 177.4 lbs.

The soreness is nearly what I had post Boston. So, today will be complete recovery. I took a nap at lunch and I've been using Blue-Emu on my right calf, it is by far the most sore.

The only rehab exercise I did was hip flexor stretching.

Tuesday

Resting HR 54. Sleep score 83 Good. Body battery 95/28. Weight 176.7 lbs.

Zwift - Greatest London Loop in London

Relative effort 12. 16.17 mi. Time 1:08:04. Avg Speed 14.3 mph. Total Ascent 1,050 ft. Avg HR 112 bpm.

Niggles: None, other than mu right calf is still sore. My quads are feeling much better.

Physical Therapy: Lazer therapy for my hamstring and calf. Dry needling and stim for my hamstring. Stretch: calves, hamstrings, and quads. Strength: cable RDL, BAPS, Nordic curls, single leg calf, lunge matrix test.

NTC Wind-Down Yoga Flow - 15:04

Wednesday

Resting HR 53. Sleep score 79 Fair. Body battery 86/19. Weight 175.5 lbs.

Smokey's Group Ride

Relative effort 24. 20.97 mi. Time 1:25:18. Avg Speed 14.8 mph. Total Ascent 1,205 ft. Avg HR 128 bpm.

Niggles: Nothing worth mentioning.

Thursday

Resting HR 55. Sleep score 65 Fair. Body battery 60/23. Weight 175.2 lbs.

Pre-Run (Hip abduction side-lying hold 20 seconds at 0°, 45°, & 90°, Clams with band hold 30 seconds, Bridge hold 30 seconds, Supine med ball flutter kick, Bird dog hold 5 seconds x 10, Planks and plank with donkey kick

Easy Run

Relative effort 7. With 5 x 30 second hill repeats. 3.20 mi. Time 30:34. Avg Pace 9:32 /mi. Total Ascent 104 ft. Avg HR 134 bpm.

Niggles: My right calf has decided to be a problem now. Iced when I got home.

Greenway Ride - Old Sevier

Relative effort 13. 10.55 mi. Time 59:11. Avg Speed 10.7 mph. Total Ascent 314 ft. Avg HR 121 bpm.

Niggles: None

Friday

Resting HR 57. Sleep score 77 Fair. Body battery 69/13. Weight 174.2 lbs.

Pre-Run Strength and Mobility - 12:18

TB Track

Relative effort 11. 5 x 200s 54.2, 52.0, 52.0, 51.0, 50.6.

Niggles: None

Med Ball Workout - 12:01

Saturday

Resting HR 53. Sleep score 75 Fair. Body battery 76/16. Weight 172.7 lbs.

Pre-Run - 12:01

Long Run

Relative effort 52. 10.01 mi. Time 1:34:30. Avg Pace 9:27 /mi. Total Ascent 344 ft. Avg HR 144 bpm.

Niggles: I don't feel like I'm 100%, but I'm really excited to have gotten in a 10 miler today.

Sunday

Resting HR 55. Sleep score 85 Good. Body battery 77/28. Weight 171.8 lbs.

I got up with a sore back and left foot.

Zwift - Cobbled Climbs in Richmond

Zwift - Volcano Circuit CCW in Watopia

Zwift - Downtown Titans in Watopia

Relative effort 15. 26.04 mi. Time 1:35:47. Avg Speed 15.1 mph. Total Ascent 1,457 ft. Avg HR 109 bpm

Niggles: None, just a little tired.