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.