Week of May 9
Runs/mileage: 5/32.3Rides/mileage: 3/50X-training time: 2:24Training time: 10:54Resting HR: 52Average weight: 174.1Sleep score: 79Stress 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
