Week 33

Week of August 15 - Week 7 of Marathon Training

Runs/mileage: 5/44.7

Rides/mileage: 3/40.8

X-training time: 2:44

Training time: 12:35

Resting HR: 52

Average weight: 174.1

Sleep score: 80

Stress level: 27

Monday

Resting HR 53. Sleep score 80 Good. Body battery 96/36. Weight 175.4.

Pre-Run - 10:03

Morning Run

Relative effort 17. 7.50 mi. Time 1:09:16. Avg Pace 9:14 /mi. Total Ascent 198 ft. Avg HR 136 bpm.

Niggles: None

NTC Slow It Down - 15:01

Tuesday

Resting HR 53. Sleep score 80 Good. Body battery 93/21. Weight 173.6.

Pre-Run (ground based) - 10:10

HMP Interval

Relative effort 67. 3 x 2 miles (15:27, 15:27, 15:28 average pace was 7:43). I was little slower today than the HMP intervals (2 x 2 miles 15:15, 15:09) on July 8.

Niggles: I got a little booty lock.

Zwift - Pace Partner Ride: Three Little Sisters in Watopia

Relative effort 9. 14.55 mi. Time 1:01:12. Avg Speed 14.3 mph. Total Ascent 820 ft. Avg HR 104 bpm.

Niggles: Dropped a chain again

Wednesday

Resting HR 54. Sleep score 78 Fair. Body battery 75/31. Weight 173.7.

Hamstring Recovery - 18:15

Turnpike Lollypop

Relative effort 13. 18.55 mi. Time 1:08:16. Avg Speed 16.3 mph. Total Ascent 509 ft. Avg HR 119 bpm.

Niggles: Easy peasy

Thursday

Resting HR 52. Sleep score 78 Fair. Body battery 82/21. Weight 173.3.

Morning Run

Relative effort 15. 6.01 mi. Time 55:14. Avg Pace 9:12 /mi. Total Ascent 168 ft. Avg HR 137 bpm.

Niggles: None

NTC Gentle Yoga - 18:26

Downtown Greenway Ride

Relative effort 7. 7.70 mi. Time 52:06. Avg Speed 8.9 mph. Total Ascent 352 ft. Avg HR 101 bpm.

Niggles: We had flats and a 30 minute phone conversation with Sherry

Friday

Resting HR 56. Sleep score 75 Fair. Body battery 75/21. Weight 173.2.

Third Creek Cherokee Loop

NTC Runner's Restorative Sequence - 13:28

Relative effort 15. 5.24 mi. Time 48:42. Avg Pace 9:17 /mi. Total Ascent 348 ft. Avg HR 136 bpm.

Niggles: my calves were glitchy

Gym Session (KB DL 60 3x8, Single-leg squat BW 3x10, Push ups 4x8, Deep squat stretch, Single arm low pulley row 40 4x5, Plank 3x40s, KD shoulder press 30 3x5) - 29:01

Hydro Massage - 10:00

Ice legs

Saturday

Resting HR 52. Sleep score 83 Good. Body battery 91/13. Weight 174.5.

NTC Lower-Body Restorative Sequence - 15:46

Long Run

Relative effort 71. 3 x 3 miles (25:16, 25:15, 25:11)

Niggles: Left Calf was glitchy

Sunday

Resting HR 51. Sleep score 83 Good. Body battery 84/15. Weight 175.2.

Gym Session (Push ups 4x8, TRX row 9,7,7,7, Pull ups 3,3,3, Single leg RDL 10 3x7, Smith squat 85 3x5, Shoulder Press 60 3x5) - 34:31