Week 28

Week of July 11 - Week 2 of Marathon Training

Runs/mileage: 4/32.2

Rides/mileage: 2/41.4

X-training time: 3:01

Training time: 11:14

Resting HR: 52

Average weight: 174.5

Sleep score: 76

Stress level: 29

Monday

Resting HR 52. Sleep score 83 Good. Body battery 86/16. Weight 175.5.

Pre-Run - 10:09

Progresion Run

Relative effort 15. 5.67 mi. Time 52:40. Avg Pace 9:18 /mi. Total Ascent 123 ft. Avg HR 137 bpm.

Niggles: None

Achilles and Hamstring Prehab - 35:12

Cherokee Ride

Relative effort 9. 14.01 mi. Time 1:01:06. Avg Speed 13.8 mph. Total Ascent 502 ft. Avg HR 106 bpm.

Niggles: None, but earlier today, I kinda tweaked my right hamstring catching my phone after I knocked it off the counter.

Tuesday

Resting HR 51. Sleep score 61 Fair. Body battery 73/26. Weight 174.8.

Pre-Run - 12:07

Track Tuesday

Relative effort 44. 5 x 1k (4:43.0, 4:38.9, 4:37.7, 4:39.2, 4:37.7 - Average 4:39.3) with 2 minutes IR. 5 x 200m (0:49.1, 0:47.9, 0:47.6, 0:49.8, 0:47.0) with 30 seconds IR.

Niggles: None, I was very happy with my performance and my hamstring held up well.

NTC Gentle Yoga - 21:19

Wednesday

Resting HR 53. Sleep score 89 Good. Body battery 91/32. Weight 172.9.

Track Tuesday has left me sore and tired; no Smokey's ride.

Lunch Gym Session (Incline db 40 2x8 1x7, Db shoulder press 30 3x5, Tricep press 100 3x8, Leg press 120 3x10, Adductor 50 3x10, Pec fly 60, 70, 80 2x10, 1x8, Rear delt 50 3x10, Plank with donkey kick 1 minute) - 30:19

Thursday

Resting HR 52. Sleep score 75 Fair. Body battery 76/16. Weight 175.4.

Pre-Run - 10:25

Morning Run

Relative effort 25. 7.59 mi. Time 1:10:01. Avg Pace 9:14 /mi. Total Ascent 206 ft. Avg HR 141 bpm.

Niggles: My calves got a little sore but I think it's ok.

Friday

Resting HR 53. Sleep score 80 Good. Body battery 78/9. Weight 173.1.

Pre-Run (Kate Tenforde's Olympic Warmup) - 10:43

Long Run with Intervals

Relative effort 91. This was a tough one. 4 x 2 miles (16:30, 16:34, 16:37, 16:42) with 2 minutes IR.

Niggles: Left calf, left hip flexor, and right hamstring

Achilles Recovery - 16:52

Saturday

Resting HR 55. Sleep score 76 Fair. Body battery 61/14. Weight 174.6.

Up early for Kristen's birthday ride and feeling better than I figured following yesterday's hard Long Run with Intervals.

Kristen's Birthday Ride

Relative effort 18. 27.40 mi. Time 2:08:34. Avg Speed 12.8 mph. Total Ascent 584 ft. Avg HR 101 bpm.

Niggles: None

Post-ride sleepies were in full effect after lunch.

Sunday

Resting HR 55. Sleep score 67 Fair. Body battery 81/20. Weight 175.2.

We were out late at the Smokies baseball game, but I still woke up early.

Gym Session (Leg press 140 3x10, Last pulldown 100 4x7, Hip Adductor 55 3x10, Hip Abductor 50 3x10, Seated Row 100 4x7, Calf Extension 80 3x8, KB DL 60 3x7, 10 minutes Hydromassage) - 30:34