Week 31

Week of August 1 - Week 5 of Marathon Training

Runs/mileage: 5/40.4

Rides/mileage: 3/52.4

X-training time: 2:33

Training time: 12:09

Resting HR: 52

Average weight: 174.1

Sleep score: 75

Stress level: 28

Monday

Resting HR 50. Sleep score 72 Fair. Body battery 100/41. Weight 176.1.

Began the Non-Diet Diet Challenge

Honor Your Hunger

Practice intuitive eating by eating when you are hungry, stopping immediately when you get full and avoiding stress eating.

Pre-Run - 12:34

Morning Run

Relative effort 17. 6.01 mi. Time 56:02. Avg Pace 9:20 /mi. Total Ascent 136 ft. Avg HR 139 bpm.

Niggles: None

Ice legs

NTC Wind-Down Yoga Flow - 15:04

Tuesday

Resting HR 52. Sleep score 73 Fair. Body battery 90/22. Weight 174.5.

Pre-Run - 10:32

Hill Repeats

Relative effort 27. 6 x 400m UP (2:09.5, 2:03.1, 2:03.5, 2:04.8, 2:06.4, 2:00.5) 6 x 400m DOWN (1:58.9, 1:57.4, 1:59.9, 1:57.6, 2:00.5, 1:58.5)

Niggles: None

Zwift - Pace Partner Ride: Tick Tock in Watopia

Relative effort 11. 20.19 mi. Time 1:00:02. Avg Speed 20.2 mph. Total Ascent 341 ft. Avg HR 113 bpm.

Niggles: None

Ice legs

Wednesday

Resting HR 53. Sleep score 84 Good. Body battery 81/18. Weight 173.0.

NTC Gentle Yoga - 18:17

Gym Session (Hip Abductor 60 3x10, Hip Adductor 55 3x10, KB DL 60 3x7, Chest Press 100 4x5, shoulder dumbbell press 30 3x6, lateral raise 20 3x5, Pec Fly 90 3x7, side plank 30s)

Cades Cove

Relative effort 11. 11.88 mi. Time 1:18:07. Avg Speed 9.1 mph. Total Ascent 848 ft. Avg HR 103 bpm.

Niggles: None

Thursday

Resting HR 54. Sleep score 69 Fair. Body battery 57/13. Weight 175.0.

Pre-Run - 10:12

Morning Run

Relative effort 20. 7.58 mi. Time 1:10:04. Avg Pace 9:15 /mi. Total Ascent 212 ft. Avg HR 137 bpm.

Niggles: left knee

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

Relative effort 10. 20.32 mi. Time 1:00:10. Avg Speed 20.3 mph. Total Ascent 344 ft. Avg HR 113 bpm.

Niggles: None

Ice legs

Friday

Resting HR 52. Sleep score 81 Good. Body battery 82/30. Weight 172.9.

I didn't allow much time for pre-run. I was only able to do some Hypervolt.

Morning Run

Relative effort 18. 5.12 mi. Time 47:51. Avg Pace 9:21 /mi. Total Ascent 73 ft. Avg HR 139 bpm.

Niggles: some discomfort behind my right knee

Ice legs

Saturday

Resting HR 55. Sleep score 66 Fair. Body battery 74/8. Weight 173.2.

Pre-Run - 10:32

Long Run

Relative effort 116. 3 x 3 miles (24:53, 24:52, 24:51)

Niggles: right hip flexor and everything else

Ice legs

Sunday

Resting HR 55. Sleep score 79 Fair. Body battery 68/14. Weight 174.3.

I got up with a sore lower back and pain between my shoulder blades, on the left.

NTC Gentle Yoga - 17:46

Gym Session (Lat Pulldown 100 1x7 110 3x5, Seated Row 110 1x7 120 3x5, Rear Delt 70 3x6, Single-leg squat BW 3x8, KB DL 60 3x7, KB swings 20 4x5, Push ups 2x8) - 28:17

I went to bed with an awful headache and I still have the mid-back pain.