Week 30

Week of July 25 - Week 4 of Marathon Training

Runs/mileage: 5/35.2

Rides/mileage: 1/26.2

X-training time: 2:10

Training time: 9:19

Resting HR: 51

Average weight: 174.1

Sleep score: 83

Stress level: 24

Monday

Resting HR 53. Sleep score 83 Good. Body battery 80/31. Weight 175.2.

NTC Lower-Body Restorative Sequence - 12:01

Morning Run

Relative effort 11. 5.01 mi. Time 46:56. Avg Pace 9:23 /mi. Total Ascent 90 ft. Avg HR 132 bpm

Niggles: None

Hamstring Recovery (with some extra ab work) - 20:22

Tuesday

Resting HR 54. Sleep score 90 Excellent. Body battery 88/33. Weight 174.1.

NTC Lower-Body Restorative Sequence - 12:01

Track Tuesday

Relative effort 40. 6 x 1k (4:40.6, 4:39.0, 4:33.8, 4:36.6, 4:33.9, 4:34.4 - Average 4:36.383)

Niggles: I had no issues, but some booty lock.

Gym Session (KB DL 60 3x7, Incline dumbbell 45 3x5, Leg press 140 3x8, Shoulder dumbbell press 30 3x5, Lateral raise 15 3x8, Calf Extension 67.5 3x10, Tricep Press 100 3x8, Plank and other ab exercises) - 31:05

Wednesday

Resting HR 52. Sleep score 82 Good. Body battery 89/20. Weight 173.3.

Smokey's Group Ride

Relative effort 54.

Niggles: None, but I over cooked the first climb and my HR shot up to 168 and with the heat, I had a mild panic attack. I was close to having to pull over to recuperate but managed to hang on. I took it easy on the next climb and by ride's end, I was feeling better.

Ice legs

Thursday

Resting HR 56. Sleep score 81 Good. Body battery 65/19. Weight 173.3.

Pre-Run - 11:48

Morning Run

Relative effort 13. 5.01 mi. Time 47:13. Avg Pace 9:26 /mi. Total Ascent 112 ft. Avg HR 135 bpm.

Niggles: None

Ice legs

Friday

Resting HR 54. Sleep score 68 Fair. Body battery 71/24. Weight 175.0.

NTC Lower-Body Restorative Sequence - 12:16

Morning Run

Relative effort 13. 5.01 mi. Time 46:33. Avg Pace 9:17 /mi. Total Ascent 51 ft. Avg HR 135 bpm.

Niggles: None

Saturday

Resting HR 48. Sleep score 93 Excellent. Body battery 100/16. Weight 174.8.

I ran out of time for yoga or pre-run, but I did some foam rolling.

Long Run

Relative effort 75. 5 miles 45:55 - 9:35 pace. 6 miles 49:22 - 8:14 pace. 2.1 miles 20:00 - 9:31 pace

Niggles: None

Ice legs

Sunday

Resting HR 47. Sleep score 97 Excellent. Body battery 100/29. Weight 173.1.

Gym Session (Seated Row 110 4x7, Leg press 140 1x8 3x7, Hammer Shoulder Press 40 1x7 60 3x5, Hammer Front Pulldown 60 3x5, KB DL 60 3x7, Single-leg squat BW 3x7, Side plank 30s) - 30:56