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