Week 16

Week of April 18

Runs/mileage: 6/20.1

Rides/mileage: 4/86.8

X-training time: 1:59

Training time: 11:04

Resting HR: 56

Average weight: 174.0

Sleep score: 69

Stress level: 35

Monday

Resting HR 55. Sleep score 72 Fair. Body battery 81/20. Weight 172.8 lbs.

Pre-Run - 10:23

Afternoon Run

Relative effort 34. 5.33 mi. Time 48:36. Avg Pace 9:08 /mi. Total Ascent 129 ft. Avg HR 148 bpm.

Niggles: None

NTC Runner's Restorative Sequence - 13:35

Tuesday

Resting HR 58. Sleep score 65 Fair. Body battery 55/5. Weight 173.6 lbs.

NTC Wake Up Warm Up - 10:43

Track Tuesday

Relative effort 27. I wore the Fastwitch. 9 x 200 IR 200 (50.6, 47.1, 47.5, 47.9, 47.1, 46.9, 47.4, 45.6, 43.6)

Niggles: My right calf tightened up a bit during the cool down.

Easy Ride

Relative effort 10. Zone 1 with Kristen. 15.19 mi. Time 1:02:08. Avg Speed 14.7 mph. Total Ascent 512 ft. Avg HR 112 bpm.

Niggles: None

NTC Easy Evening Unwind Flow - 10:54

Wednesday

Resting HR 61. Sleep score 47 Poor. Body battery 33/5. Weight 173.5 lbs.

Gym Session - 30:01

Smokey's Group Ride

Relative effort 53. 23.63 mi. Time 1:27:38. Avg Speed 16.2 mph. Total Ascent 1,280 ft. Avg HR 142 bpm.

Niggles: None, I felt pretty good.

Thursday

Resting HR 61. Sleep score 61. Body battery 38/5. Weight 173.6 lbs.

TSM - 32:46

Hill Repeats

Relative effort 15. 10 x 30 seconds.

Niggles: None, but I am feeling a bit exhausted.

Greenway > Beer

Relative effort 9. 11.31 mi. Time 1:07:38. Avg Speed 10.0 mph. Total Ascent 266 ft. Avg HR 102 bpm.

Niggles: None

Friday

Resting HR 58. Sleep score 74 Fair. Body battery 65/10. Weight 174.1 lbs. I thought I would be lighter today.

Rest Day

Saturday

Resting HR 53. Sleep score 87 Good. Body battery 100/12. Weight 175.6 lbs. Kung Pao last night.

Pre-Race - 10:49

Hard Knox Dogwood Classic

Relative effort 42. This was a tough one, full send but not great results. 2nd in my age group.

Niggles: None, but I need some fitness.

Sunday

Resting HR 50. Sleep score 78 Fair. Body battery 70/14. Weight 175.1 lbs.

Coffee Ride

Relative effort 27. 36.69 mi. Time 2:19:28. Avg Speed 15.8 mph. Total Ascent 1,604 ft. Avg HR 118 bpm.

Niggles: None, we had too many post ride beers.