Week 21

Week of May 23

Runs/mileage: 3/16.5

Rides/mileage: 1/28.9

X-training time: 39:05

Training time: 5:17

Resting HR: 53

Average weight: 173.9

Sleep score: 77

Stress level: 25

Monday

Resting HR 51. Sleep score 84 Good. Body battery 100/56. Weight 174.8 lbs.

Recovery Day

Tuesday

Resting HR 48. Sleep score 94 Excellent. Body battery 100/31. Weight 174.8 lbs. I'm a little confused as to why my weight hasn't come down any this week.

Pre-Run - 15:31

Track Tuesday

Relative effort 46. 4 x 800 (3:25.6, 3:22.0, 3:21.4, 3:22.9), 4 x 300 (1:07.6, 1:08.7, 1:07.7, 1:07.7)

Niggles: None

Adductor Prehab - 19:35

Wednesday

Resting HR 52. Sleep score 87 Good. Body battery 90/15. Weight 172.8 lbs.

Smokey's Group Ride

Relative effort 39. The was the best ride of the year. 28.92 mi. Time 1:42:52. Avg Speed 16.9 mph. Total Ascent 955 ft. Avg HR 134 bpm.

Niggles: None

Thursday

Resting HR 55. Sleep score 46 Poor. Body battery 57. Weight 173.6 lbs.

Pre-Run - 13:23

Easy Run with Strides

Relative effort 9. 3.33 mi. Time 32:15. Avg Pace 9:42 /mi. Total Ascent 105 ft. Avg HR 138 bpm.

Niggles: None

Friday

Resting HR 55. Sleep score 84 Good. Body battery 100/18. Weight 173.2 lbs.

Pre-Run - 10:11

Messy Training

Relative effort 42. 8 x 400, 3 on the track and 5 on the greenway (1:40.0, 1:40.1, 1:37.3, 1:32.8, 1:31.7, 1:34.7, 1:34.0, 1:29.3)

Niggles: None, but I did have an issue on the 3rd rep, breathing and mental.

Saturday

Resting HR 56. Sleep score 62 Fair. Body battery 61/9. Weight 174.2 lbs.

Travel to Boulder, CO

Steps: 12,514

Sunday

Resting HR 57. Sleep score 81 Good. Body battery 67/13.

Steps: 8,717

Week 20

Week of May 16

Runs/mileage: 5/17.9

Rides/mileage: 3/51.7

X-training time: 2:09

Training time: 8:35

Resting HR: 53

Average weight: 174.1

Sleep score: 76

Stress level: 27

Monday

Resting HR 56. Sleep score 77 Fair. Body battery 81/29. Weight 174.4 lbs.

Pre-Run - 11:05

Easy Run

Relative effort 19. 4.93 mi. Time 45:03, with 5 x 20 seconds surges. Avg Pace 9:08 /mi. Total Ascent 224 ft. Avg HR 140 bpm.

Niggles: None

NTC Wind-Down Yoga Flow - 15:32

Tuesday

Resting HR 56. Sleep score 87 Good. Body battery 83/19. Weight 174.6 lbs.

Pre-Run - 14:49

Track Tuesday

Relative effort 13. 6 x 200 (46.1, 47.6, 50.9, 47.2, 45.7, 43.5)

Niggles: None

Cherokee Ride

Relative effort 10. 13.55 mi. Time 1:00:41. Avg Speed 13.4 mph. Total Ascent 597 ft. Avg HR 109 bpm.

Niggles: None

Wednesday

Resting HR 54. Sleep score 81 Good. Body battery 84/20. Weight 174.1 lbs.

Smokey's Group Ride

Relative effort 59. 27.23 mi. Time 1:36:44. Avg Speed 16.9 mph. Total Ascent 1,047 ft. Avg HR 142 bpm.

Niggles: None

The whole experience surrounding this ride was SHIT. Everyone is stressed out and pissed off.

Thursday

Resting HR 57. Sleep score 39 Poor. Body battery 52/22. Weight 173.7 lbs.

Greenway Ride

Relative effort 9. 10.93 mi. Time 1:04:44. Avg Speed 10.1 mph. Total Ascent 346 ft. Avg HR 101 bpm.

Niggles: None

Greenway Ride

Relative effort 9. 10.93 mi. Time 1:04:44. Avg Speed 10.1 mph. Total Ascent 346 ft. Avg HR 101 bpm.

Niggles: None

Friday

Resting HR 53. Sleep score 86 Good. Body battery 87/27. Weight 174.0 lbs.

Pre-Run - 15:14

Shake Out

Relative effort 14. 30 minutes with 5 x 20 second surges.

Niggles: None

Saturday

Resting HR 51. Sleep score 77 Fair. Body battery 96/13.

Pre-Race - 13:12

Running the Vines

Relative effort 47. This was a hot and hilly challenge that went well. My race goal was not about pace just effort and the effort was very hard. 19:02 in Zone 5. 1st AG. 16 Male. 17 Overall. 23:20

Niggles: None

Sunday

Resting HR 53. Sleep score 82 Good. Body battery 81/23.

Lower Back Strength - 16:13

Lower Body Guided Foam Roll - 11:42

Week 19

Week of May 9

Runs/mileage: 5/32.3

Rides/mileage: 3/50

X-training time: 2:24

Training time: 10:54

Resting HR: 52

Average weight: 174.1

Sleep score: 79

Stress level: 29

Monday

Resting HR 51. Sleep score 82 Good. Body battery 100/22. Weight 173.8 lbs.

Pre-Run - 12:13

The Hour Run

Relative effort 23. Finished with surges; 5 x 20 seconds on 40 seconds off. 6.60 mi. Time 1:00:05. Avg Pace 9:06 /mi. Total Ascent 296 ft. Avg HR 140 bpm.

Niggles: None

Tuesday

Resting HR 55. Sleep score 80 Good. Body battery 80/14. Weight 173.9 lbs.

NTC Runner's Restorative Sequence (with some glute activation) - 13:30

Track Tuesday

Relative effort 32. 3 x (1200m (5:20.6, 5:17.0, 5:06.0) [1:00 IR], 400m (1:40.3, 1:38.2, 1:34.1)) 3:00 IR

Niggles: None

Mobility (Hypervolt and foam roll) - 10:00

Greenie Touring

Relative effort 8. 9.23 mi. Time 56:57. Avg Speed 9.7 mph. Total Ascent 358 ft. Avg HR 103 bpm.

Niggles: None

Wednesday

Resting HR 48. Sleep score 71 Fair. Body battery 71/18. Weight 174.5 lbs.

Gym Session (total body focus) - 30:00

Smokey's Group Ride

Relative effort 45. 26.61 mi. Time 1:34:28. Avg Speed 16.9 mph. Total Ascent 1,106 ft. Avg HR 138 bpm.

Niggles: None

NTC Wind-Down Yoga Flow - 15:05

Thursday

Resting HR 56. Sleep score 71 Fair. Body battery 69/16. Weight 173.3 lbs.

Tempo

Relative effort 35.

Niggles: None

Cherokee Blvd Ride

Relative effort 10.14.18 mi. Time 1:00:21. Avg Speed 14.1 mph. Total Ascent 472 ft. Avg HR 110 bpm.

Niggles: None

Friday

Resting HR 56. Sleep score 78 Fair. Body battery 74/30. Weight 174.0 lbs.

Afternoon Run

Relative effort 15. 3.36 mi. Time 30:08. Avg Pace 8:58 /mi. Total Ascent 104 ft. Avg HR 143 bpm.

Niggles: None

Saturday

Resting HR 50. Sleep score 87 Good. Body battery 99/12. Weight 174.0 lbs.

Pre-run - 10:07

Long Run

Relative effort 43. 10.01 mi. Time 1:33:08. Avg Pace 9:18 /mi. Total Ascent 470 ft. Avg HR 142 bpm.

Niggles: None

Post-Run Mobility - 10:18

Sunday

Resting HR 55. Sleep score 86 Good. Body battery 73/17. Weight 175.2 lbs.

Gym Session - 30:12

Week 18

Week of May 2

Runs/mileage: 5/31.3

Rides/mileage: 3/51.9

X-training time: 1:40

Training time: 10:11

Resting HR: 51

Average weight: 172.8

Sleep score: 79

Stress level: 28

Monday

Resting HR 47. Sleep score 87 Good. Body battery 100/23. Weight 174.7 lbs.

NTC Lower-Body Restorative Sequence (with some glute activation) - 13:42

The Hour Run

Relative effort 21. 6.60 mi. Time 1:00:05. Avg Pace 9:06 /mi. Total Ascent 309 ft. Avg HR 138 bpm.

Niggles: My left calf was a little tight early and I had to stop to stretch, all was fine after.

Greenway Ride

Relative effort 8. 10.64 mi. Time 1:06:34. Avg Speed 9.6 mph. Total Ascent 476 ft. Avg HR 96 bpm.

Niggles: None

Tuesday

Resting HR 52. Sleep score 79 Fair. Body battery 72/17. Weight 174.5 lbs.

Pre-Run (strength and mobility) - 10:13

Track Tuesday

Relative effort 33. 2 x 1k [4:26.4, 4:21.3], 1k breakdown (500 [2:08.0], 300 [1:12.0], 200 [45.1]), 1k [4:17.6]

Niggles: None. This was a challenging workout. I got a little light headed at the red light at Cumberland on the cool down.

Gym Session (legs and shoulder) - 30:00

Wednesday

Resting HR 53. Sleep score 84 Good. Body battery 92/23. Weight 171.6 lbs.

Smokey's Group Ride

Relative effort 56. I may have worked too hard. 26.81 mi. Time 1:34:20. Avg Speed 17.0 mph. Total Ascent 1,079 ft. Avg HR 142 bpm.

Niggles: None, but I had a near anxiety attack at the top of Everett Rd East. This was a first while cycling.

Thursday

Resting HR 55. Sleep score 66 Fair. Body battery 58/12. Weight 171.9 lbs.

NTC Runner's Restorative Sequence - 10:15

Tempo de Mayo

Relative effort 29. 10 minutes easy. 20 minutes at 7:51 pace. 10 minutes easy.

Niggles: None. I felt better than expected.

Easy Ride

Relative effort 11. 14.46 mi. Time 1:01:22. Avg Speed 14.1 mph. Total Ascent 433 ft. Avg HR 113 bpm.

Niggles: None

I worked hard on recovery with 3 x 20 minute naps.

Friday

Resting HR 56. Sleep score 76 Fair. Body battery 55/21. Weight 171.8 lbs.

Morning Run

Relative effort 13. 3.48 mi. Time 32:01. Avg Pace 9:13 /mi. Total Ascent 83 ft. Avg HR 141 bpm.

Niggles: For a brief moment my left hamstring acted up.

Saturday

Resting HR 51. Sleep score 80 Good. Body battery 100/30. Weight 172.6 lbs.

Pre-Run - 15:02

SCE Long Run

Relative effort 46. 10.01 mi. Time 1:32:07. Avg Pace 9:12 /mi. Total Ascent 499 ft. Avg HR 143 bpm.

Niggles: None

NTC Runner Cool-Down - 9:07

Sunday

Resting HR 52. Sleep score 82 Good. Body battery 81/26. Weight 173.0 lbs.

NTC Lower-Body Restorative Sequence - 12:31

Travel to VA for mother's day.

Week 17

Week of April 25

Runs/mileage: 5/31.5

Rides/mileage: 2/39.2

X-training time: 1:15

Training time: 8:45

Resting HR: 52

Average weight: 173.8

Sleep score: 84

Stress level: 26

Monday

Resting HR 53. Sleep score 87 Good. Body battery 87/29. Weight 173.9 lbs.

Pre-Run with Nash - 10:01

Morning Run

Relative effort 18. Mostly zone 1 and 2. 5.01 mi. Time 45:27. Avg Pace 9:04 /mi. Total Ascent 142 ft. Avg HR 141 bpm.

Niggles: None

Tuesday

Resting HR 52. Sleep score 90 Excellent. Body battery 100/21. Weight 173.1 lbs.

I've woke up with a sore back.

NTC Runner's Restorative Sequence - 10:20

Pre-Run - 10:30

Intervals

Relative effort 46. 5 x .50 miles (3:41.6, 3:37.2, 3:57.0 [I think this rep was incorrect due to GPS issue], 3:33.3) IR .25 miles.

Niggles: None, but my leg were a little sore and the efforts seemed harder than they should have.

Wednesday

Resting HR 55. Sleep score 76 Fair. Body battery 78/18. Weight 172.6 lbs.

Smokey's Group Ride

Relative effort 41. 29.09 mi. Time 1:40:10. Avg Speed 17.4 mph. Total Ascent 958 ft. Avg HR 136 bpm. I might be seeing a bit of fitness coming back.

Niggles: None

Thursday

Resting HR 54. Sleep score 78 Fair. Body battery 70/16. Weight 173.1 lbs.

Every Day is Leg Day (single leg DL, bridge with hamstring curl on stability ball, single leg squat with stability ball push into the wall, push ups, shoulder press, pull ups, goblet squats, lateral lunge, curtsy lunge) - 16:40

Easy Run

Relative effort 12. 4.39 mi. Time 40:04. Avg Pace 9:08 /mi. Total Ascent 154 ft. Avg HR 140 bpm.

Niggles: None, but my legs were not feeling fresh

Spinning the Greenie

Relative effort 9. 10.15 mi. Time 1:01:04. Avg Speed 10.0 mph. Total Ascent 525 ft. Avg HR 107 bpm.

Niggles: None and fun

Friday

Resting HR 55. Sleep score 74 Fair. Body battery 63/26. Weight 173.9 lbs.

Low Aerobic Progression

Relative effort 20. 5.60 mi. Time 50:03. Avg Pace 8:56 /mi. Total Ascent 93 ft. Avg HR 142 bpm.

Niggles: None, morning running is the best

NTC Wind-down Yoga Flow - 16:00

Saturday

Resting HR 53. Sleep score 91 Excellent. Body battery 100/18. Weight 175.7 lbs.

Pre-Run - 12:12

Long Run

Relative effort 37. 10.20 mi. Time 1:33:16. Avg Pace 9:09 /mi. Total Ascent 561 ft. Avg HR 142 bpm.

Niggles: None

Sunday

Resting HR 52. Sleep score 89 Good. Body battery 96/26. Weight 174.3 lbs.

I got up with a sore back. I decided today was a good day for recovery.