Week 32

Week of August 8 - Week 6 of Marathon Training

Runs/mileage: 5/40.1

Rides/mileage: 2/26.2

X-training time: 2:16

Training time: 10:15

Resting HR: 52

Average weight: 174.1

Sleep score: 75

Stress level: 30

Monday

Resting HR 53. Sleep score 81 Good. Body battery 93/22. Weight 174.9.

I'm constantly having this battle with myself over food and drink with only the occasional win.

Lunch Run with Strides

Relative effort 35. 5.34 mi. Time 51:07. Avg Pace 9:34 /mi. Total Ascent 76 ft. Avg HR 147 bpm.

Niggles: right hamstring

NTC Gentle Yoga - 18:32

Tuesday

Resting HR 54. Sleep score 77 Fair. Body battery 82/21. Weight 174.3.

Pre-Run - 10:07

Track Tuesday

Relative effort 42. 4 x 1200 (5:38.3, 5:36.4, 5:33.7, 5:31.8 - average 5:35.05), 4 x 400 (1:44.7, 1:43.9, 1:42.9, 1:41.2 - average 1:43.18)

Niggles: right hamstring (very limited and mild), right hip at the ischial tuberosity (possibly a bursa, very limited)

Ice legs

Zwift - Three Little Sisters in Watopia

Relative effort 10. 15.05 mi. Time 1:01:35. Avg Speed 14.7 mph. Total Ascent 1,020 ft. Avg HR 109 bpm.

Niggles: I dropped my chain

NTC Wind-Down Yoga Flow - 15:01

Wednesday

Resting HR 52. Sleep score 73 Fair. Body battery 87/36. Weight 172.1.

It's a good day for resting.

NTC Wind-Down Yoga Flow - 15:00

Thursday

Resting HR 56. Sleep score 74 Fair. Body battery 87/11. Weight 175.2.

Pre-Run - 12:06

HMP Work

Relative effort 70. 4 miles at 7:48 pace. 1 mile at 7:30.

Niggles: right hamstring

Zwift - Pace Partner Ride: Tick Tock in Watopia

Relative effort 5. 11.15 mi. Time 40:03. Avg Speed 16.7 mph. Total Ascent 207 ft. Avg HR 103 bpm.

Niggles: None

Ice legs

Friday

Resting HR 53. Sleep score 67 Poor. Another poor sleeping night. I woke up at 10:00 with a mild anxiety attack. I managed it well. I woke up again at 2 and had a hard time going back to sleep. Body battery 63/17. Weight 172.9.

Pre-Run was limited to Hypervolt, scraping, and some glute/hamstring activation.

Morning Recovery Run

Relative effort 14. 5.01 mi. Time 46:24. Avg Pace 9:16 /mi. Total Ascent 90 ft. Avg HR 138 bpm.

Niggles: None

Gym Session (KB DL 60 3x8, Single-leg squat BW 3x10, Push ups 3x10, Hammer Incline 40 3x5, Hammer Chest Press 40 3x5, Hammer Shoulder Press 60 3x4, Leg press 120 3x8) - 25:02

Saturday

Resting HR 56. Sleep score 75 Fair. Body battery 72/5. Weight 174.7.

Long Run

Relative effort 33. 13.01 mi. Time 2:07:30. Avg Pace 9:48 /mi. Total Ascent 496 ft. Avg HR 132 bpm.

Niggles: None

The first Scruffy City Endurance destination run in Townsend was a success. 11 ran or walked and 12 hung out after. It was a lot of fun and I met some new folks. We went to The Dancing Bean, Company Distilling, The Peaceful Side, and The Abbey.

Ice legs

Sunday

Resting HR 47. Sleep score 80 Good. I was needing a good sleep score. Body battery 79/11. Weight 174.6.

Gym Session (Single leg RDL 10 3x6, Rope pull 3x2, Single arm low pulley row 40 3x5, Shoulder dumbbell press 30 3x7, Upright row 50 3x7, Smith squat 75 3x5, Back Extension 60 3x10) - 30:02