Week 25

Week of June 20

Runs/mileage: 4/13.4

Rides/mileage: 6/78.4

X-training time: 4:54

Training time: 12:54

Resting HR: 52

Average weight: 174.1

Sleep score: 74

Stress level: 28

Monday

Resting HR 49. Sleep score 84 Good. Body battery 100/21. Weight 174.5 lbs.

Pre-Run - 11:48

Testing the Hamstring

Relative effort 2. I made it a mile!

Niggles: Right hamstring tightness

Recover Hamstring Prehab - 20:47

Strength (4) - squats 12; push ups 12; pull ups 6; shoulder combo. Stretch (2) - deep squat; hamstring; 90/90; calf, hip flexor; adductor

Tuesday

Resting HR 49. Sleep score 81 Good. Body battery 84/30. Weight 173.9 lbs.

NTC Runner's Restorative Sequence - 10:34

Testing the Hamstring

Relative effort 3. I made it 1.5 miles!

Niggles: Right hamstring tightness

I also did a walk and a greenway ride. This was a bunch of MessyTraining.

Zwift - Beach Island Loop in Watopia

Relative effort 9. 16.30 mi. Time 1:00:12. Avg Speed 16.2 mph. Total Ascent 335 ft. Avg HR 106 bpm.

Niggles: None

Wednesday

Resting HR 53. Sleep score 85 Good. Body battery 92/37. Weight 173.9 lbs.

Recover Hamstring Prehab - 19:51

Strength (4) - squats 12; push ups 12; pull ups 6; shoulder combo; swiss ball hamstring. Stretch (2) - deep squat; lats

Zwift - Flat Route in Watopia

Relative effort 11. 17.37 mi. Time 1:00:26. Avg Speed 17.2 mph. Total Ascent 512 ft. Avg HR 114 bpm.

Niggles: None

Thursday

Resting HR 54. Sleep score 73 Fair. Body battery 73/5. Weight 174.8 lbs.

NTC Runner's Restorative Sequence - 11:00

Easy Run

Relative effort 11. 4.45 mi. Time 45:03. Avg Pace 10:07 /mi. Total Ascent 228 ft. Avg HR 133 bpm.

Niggles: My hamstring is getting better

Friday

Resting HR 60. Sleep score 49 Poor. Body battery 32/7. Weight 173.2 lbs.

Recover Hamstring Prehab - 19:07

Saturday

Resting HR 55. Sleep score . Body battery 59/14. Weight 174.3 lbs.

Pre-Run - 11:04

The Hour Run

Relative effort 19. 6.39 mi. Time 1:00:06. Avg Pace 9:25 /mi. Total Ascent 141 ft. Avg HR 139 bpm.

Niggles: Remnants of a right hamstring issue

Sunday

Resting HR 52. Sleep score 87 Good. Body battery 100/28. Weight 174.1 lbs.

Spent the walking around downtown Knoxville watching USA Cycling Championship Road Race.

Week 24

Week of June 13

Runs/mileage: 3/15.5

Rides/mileage: 3/75.2

X-training time: 1:58

Training time: 9:13

Resting HR: 50

Average weight: 173.6

Sleep score: 81

Stress level: 24

Monday

Resting HR 50. Sleep score 89 Good. Body battery 100/23. Weight 173.6 lbs.

Strength (3) - squats 12; push ups 12; pull ups 6, shoulder combo 6; abs. Stretch - deep squat, hamstring, hip flexor, butterfly - 25:18

Low Aerobic/Heat Acclimation

Relative effort 18. This was intervals based on HR. I walked when my HR got above 150 and ran when it was below 140. Feels like 98° 4.31 mi. Time 42:51. Avg Pace 9:56 /mi. Total Ascent 211 ft. Avg HR 141 bpm.

Niggles: None

Cherokee Ride

Relative effort 9. Feels like 108°. 13.43 mi. Time 1:00:57. Avg Speed 13.2 mph. Total Ascent 449 ft. Avg HR 108 bpm.

Niggles: None

Tuesday

Resting HR 54. Sleep score 73 Fair. Body battery 88/28. Weight 173.4 lbs.

Greenway Reps

Relative effort 42. 2 x (800 [3:32.8, 3:17.1], 600 [2:32.2, 2:28.1], 400 [1:36.1, 1:31.3], 200 [0:42.4, 0:46.1] w/ 400 IRs)

Niggles: None, but the heat and humidity are tough.

Wednesday

Resting HR 51. Sleep score 92 Excellent. Body battery 100/23. Weight 172.2 lbs.

NTC Lower-Body Restorative Sequence - 11:02

Strength (3) - squats 12; push ups 12; pull ups 6; shoulder combo; core. Stretch - Deep squat; hamstring; 90/90; hip flexor; adductor

Smokey's Group Ride

Relative effort 34. Avg Temp 95.9°. Feels Like 103° 19.95 mi. Time 1:09:55. Avg Speed 17.1 mph. Total Ascent 809 ft. Avg HR 138 bpm.

Niggles: None

Thursday

Resting HR 55. Sleep score 59 Poor. Body battery 70/30. Weight 173.7 lbs.

Easy Run

Relative effort 11. Avg Temp 85°. Feels Like 85°. 4.20 mi. Time 41:25. Avg Pace 9:51 /mi. Total Ascent 205 ft. Avg HR 136 bpm.

Niggles: My right hamstring started hurting near the turn around. It is pretty sore now.

Friday

Resting HR 51. Sleep score 84 Good. Body battery 100/35. Weight 174.3 lbs.

Strength (3) - squats 12; push ups 12; pull ups 6; shoulder combo; swiss ball hamstring. Stretch (2-3) - deep squat; hamstring; 90/90; hip flexor; adductor

Saturday

Resting HR 51. Sleep score 87 Good. Body battery 100/13. Weight 175.0 lbs.

Coffee Ride

Relative effort 48. 41.84 mi. Time 2:30:28. Avg Speed 16.7 mph. Total Ascent 1,762 ft. Avg HR 129 bpm.

Niggles: None, my hamstring handled the ride without issue.

Sunday

Resting HR 48. Sleep score 86 Good. Body battery 89/. Weight 173.2 lbs.

Recover Hamstring Prehab - 17:41

Week 23

Week of June 6

Runs/mileage: 5/29.5

Rides/mileage: 4/96.6

X-training time: 1:34

Training time: 12:21

Resting HR: 55

Average weight: 173.2

Sleep score: 77

Stress level: 32

Monday

Resting HR 56. Sleep score 86 Good. Body battery 72/29. Weight 173.7 lbs.

Pre-Run - 12:08

Morning Run

Relative effort 26. With 6x strides. 5.41 mi. Time 48:08. Avg Pace 8:53 /mi. Total Ascent 165 ft. Avg HR 144 bpm.

Niggles: None, but my legs were not feeling fresh

Tuesday

Resting HR 54. Sleep score 89 Good. Body battery 98/15. Weight 173.7 lbs.

Pouring rain and thunder storms have wreaked havoc on my morning track session. It's time to adjust and move on. #messytraining

Strength and Mobility - 15:35

Hill repeats

Relative effort 19. 8 x 150 (0:38.4, 0:35.3, 0:34.7, 0:34.7, 0:34.6, 0:32.6, 0:32.2, 0:30.8)

Niggles: None

Cherokee Ride

Relative effort HRM didn't connect to my Garmin again. 13.26 mi. Time 1:00:17. Avg Speed 13.2 mph. Total Ascent 449 ft. Calories 704.

Niggles: None

Wednesday

Resting HR 56. Sleep score 50 Poor. Body battery 60/14. Weight 172.7 lbs.

NTC Rise & Flow Yoga - 14:31

Smokey's Group Ride

Relative effort 82. This was a little harder than it should have been. 28.53 mi. Time 1:38:30. Avg Speed 17.4 mph. Total Ascent 1,165 ft. Avg HR 147 bpm.

Niggles: I had some discomfort with my left SI and hip.

Group rides in the Farragut and surrounding area are becoming dangerous. We had at least 2 harassment cases with one causing a wreck. The incident that caused the wreck began with a car full of teenaged boys cussing us, flipping us off, all while hanging out of their car. The scary part was, they were waiting for us a little further down the road where they continued their harassment. This startled the group and Ron touched my wheel and went down. He was lucky not to be injured badly.

Thursday

Resting HR 58. Sleep score 75 Fair. Body battery 51/18. Weight 172.0 lbs.

Morning Weight Training (pre-run) - 14:33

Morning Run

Relative effort 37. 40 minuutes with 4x 100m strides. This run was a bit like a race in that I think my adrenaline was still high from last night's ride. I was probably too fast and my HR was probably too high, but I couldn't correct either. 4.74 mi. Time 41:33. Avg Pace 8:46 /mi. Total Ascent 79 ft. Avg HR 150 bpm.

Niggles: None

Greenway Ride from Calhoun's

Relative effort 10. 11.82 mi. Time 1:06:24. Avg Speed 10.7 mph. Total Ascent 232 ft. Avg HR 106 bpm.

Niggles: None

Friday

Resting HR 59. Sleep score 64 Fair. Body battery 69/19. Weight 172.6 lbs.

NTC Core Crunch 2.0 - 15:42

200m Greenway Reps

Relative effort 28. 8 x 200 (0:49.7, 0:43.4, 0:43.0, 0:42.4, 0:41.4, 0:42.4, 0:44.3, 0:42.3)

Niggles: None

Saturday

Resting HR 56. Sleep score 82 Good. Body battery 86/18. Weight 173.5 lbs.

NTC Runner’s Yoga: Calves & Hamstrings - 12:01

Knoxville Long Run

Relative effort 65. 10.18 mi. Time 1:33:21. Avg Pace 9:10 /mi. Total Ascent 526 ft. Avg HR 147 bpm.

Niggles: Left achilles and hamstrings

NTC Runner's Restorative Sequence - 10:16

Sunday

Resting HR 49. Sleep score 91 Excellent. Body battery 100/24. Weight 174.0 lbs.

Coffee Ride

Relative effort 37. 42.95 mi. Time 2:29:00. Avg Speed 17.3 mph. Total Ascent 1,473 ft. Avg HR 126 bpm.

Niggles: None

Week 22 Colorado

Week of May 30

Runs/mileage: 2/12.3

Rides/mileage: 1/23.6

X-training time: 6:49

Training time: 10:05

Resting HR: 54

Sleep score: 79

Stress level: 28

Monday

Resting HR 56. Sleep score 77 Fair. Body battery 74/10.

Pre-Race - 13:05

Bolder Boulder 10k

Relative effort 78. This was a bucket list race for me and it didn't disappoint. The course was hilly and at elevation. The weather was great, temperature was 50 with low humidity. Unofficial results: AG (62) 7. OA 2220.

Niggles: None

Tuesday

Resting HR 55. Sleep score 74 Fair. Body battery 69/24.

Our first day in Estes Park. Breakfast at The Egg of Estes.

Lumpy Ridge > Gem Lake

Relative effort 16.

Niggles: Nothing much

Dinner at Ed's Cantina & Grill.

Wednesday

Resting HR 55. Sleep score 75 Fair. Body battery 89/31.

We had breakfast at Mountain Home Cafe.

Lily Lake

Relative effort 5.

Niggles: None, but we lost the trail and struggled to find our way off the ridge.

We had dinner at Smokin' Dave's BBQ & Brew

Thursday

Resting HR 56. Sleep score 80 Good. Body battery 87/28.

We had breakfast at Estes Park Pie Shop & Diner (You Need Pie!)

Copeland Falls > Calypso Cascade > Ouzel Falls

Relative effort 18. We saw a moose on this hike.

Niggles: My right ankle got sore on this one.

We had dinner at The Rock Inn Mountain Tavern

Friday

Resting HR 52. Sleep score 89 Good. Body battery 100/8.

Lake Estes

Relative effort 14. 3.67 mi. Time 34:11. Avg Pace 9:18 /mi. Total Ascent 167 ft. Avg HR 139 bpm.

Niggles: I didn't feel fresh and the hill really got me, labored breathing.

Lake Estes - Agitated Mama Elk

Relative effort 3. I went back to warn Kristen about the mama elk and tried to assist a lady and her friend who was chased up a tree by the mama elk.

We had breakfast at The Egg of Estes

Saturday

Resting HR 59. Sleep score 66 Fair. Body battery 57/11. I slept well but I had a lot to recover from.

Travel from Denver

Sunday

Resting HR 51. Sleep score 86 Good. Body battery 100/15. Weight 176.9 lbs.

NTC Lower-Body Restorative Sequence - 12:06

Turnpike Spin

Relative effort, my HRM didn't connect to my Garmin. I was in single speed mode today. 23.63 mi. Time 1:21:32. Avg Speed 17.4 mph. Total Ascent 531 ft. Calories 1,315.

Niggles: None

NTC Wind-Down Yoga Flow - 15:01