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