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.