Week 27

Week of July 4 - Week 1 of Marathon Training

Runs/mileage: 4/30.4

Rides/mileage: 4/83.6

X-training time: 1:06

Training time: 11:07

Resting HR: 52

Average weight: 175.0

Sleep score: 76

Stress level: 29

Monday

Resting HR 55. Sleep score 81 Good. Body battery 93/13. Weight 175.4.

Pre-Run - 13:11

Easy Run

Relative effort 32. 5.37 mi. Time 50:02. Avg Pace 9:19 /mi. Total Ascent 357 ft. Avg HR 145 bpm.

Niggles: None, but the heat and humidity were oppressive.

Cherokee Ride

Relative effort 10. 12.78 mi. Time 1:01:40. Avg Speed 12.4 mph. Total Ascent 571 ft. Avg HR 110 bpm.

Niggles: None

Tuesday

Resting HR 56. Sleep score 47 Poor. Body battery 56/17. Weight 176.3.

NTC Runner's Restorative Sequence (with some glute activation) - 12:01

Hill Repeats

Relative effort 28. 6 x 300m UP (1:32.8, 1:32.6, 1:31.4, 1:30.7, 1:34.6, 1:30.6) 30s IR. 300m DOWN (1:23.7, 1:25.9, 1:26.0, 1:23.6, 1:20.2, 1:22.5) 90s IR.

Niggles: None I can think of.

Wednesday

Resting HR 54. Sleep score 83 Good. Body battery 75/23. Weight 174.3.

I bailed out of the Smokey's group ride because of several storms rolling through the area and opted for a nice, dry Zwift ride. Good decision!

Zwift - Group Ride: The HERD Wacky Wednesday (D) on Downtown Dolphin in Crit City

Relative effort 10. 17.31 mi. Time 1:00:24. Avg Speed 17.2 mph. Total Ascent 768 ft. Avg HR 113 bpm.

Niggles: None

I wasn't too horrible with my nutrition but there is room for improvement.

Thursday

Resting HR 51. Sleep score 77 Fair. Body battery 90/35. Weight 175.1.

Recover Hamstring Prehab - 19:38

Zwift - Pace Partner Ride: Tick Tock in Watopia with D. Diesel

Relative effort 15. 25.03 mi. Time 1:30:59. Avg Speed 16.5 mph. Total Ascent 902 ft. Avg HR 110 bpm.

Niggles: None

Friday

Resting HR 55. Sleep score 74 Fair. Body battery 77/16. Weight 174.2.

Pre-Run - 11:26

2 x 2 Miles @ HMP

Relative effort 62. 2 x 2 miles (15:15, 15:09)

Niggles: None

Saturday

Resting HR 50. Sleep score 87 Good. Body battery 84/27. Weight 175.0.

Zwift - Pace Partner Ride: Tick Tock in Watopia with D. Diesel

Relative effort 14. 28.47 mi. Time 1:30:08. Avg Speed 19.0 mph. Total Ascent 400 ft. Avg HR 107 bpm.

Niggles: None

I had a little binge session after lunch. I need to get control of these.

Sunday

Resting HR 52. Sleep score 85 Good. Body battery 92/18. Weight 174.4.

NTC Pre-Run Strength (plus drills) - 10:02

Long Run

Relative effort 32. 10.01 mi. Time 1:36:13. Avg Pace 9:37 /mi. Total Ascent 260 ft. Avg HR 139 bpm.

Niggles: Only long run niggles

NTC Lower-Body Restorative Sequence - 12:02

I think I gained some fitness this week. Next week, I need a bigger focus on strength.