Week 34

Week of August 22 - Week 8 of Marathon Training

Runs/mileage: 3/25.4

Rides/mileage: 1/26.6

X-training time: 1:09

Training time: 6:38

Resting HR: 51

Average weight: 174.2

Sleep score: 74

Stress level: 27

Monday

Resting HR 51. Sleep score 86 Good. Body battery 100/39. Weight 175.1.

Pre-Run - 11:06

Easy Run

Relative effort 11. 5.01 mi. Time 47:05. Avg Pace 9:23 /mi. Total Ascent 97 ft. Avg HR 132 bpm.

Niggles: None

Tuesday

Resting HR 52. Sleep score 86 good. Body battery 100/19. Weight 175.1.

Pre-Run (about 50/50 strength and mobility) - 12:47

Greenway 1200s

Relative effort 41. We were asked to leave the track due to XC practice. 6 x Greenway 1200s (5:59.9 [1 lap at the track and then to the street], 5:33.4, 5:32.5, 5:36.9, 5:32.3, 5:32.0)

Niggles: None

Wednesday

Resting HR 52. Sleep score 78 Fair. Body battery 87/24. Weight 174.0.

Gym Session (Lat Pulldown 110 3x6 120 1x5, Leg press 140 3x6, Dumbbell DL 70 3x6, Calf raise BW 3x10, Dumbbell incline press 45 4x6, Dumbbell shoulder press 30 3x6, and ab work) - 35:02

Smokey's Group Ride

Relative effort 44. This ride might cost me my 15k PR attempt, possibly the HM and marathon, and was my last Wednesday group ride. It was fun until it wasn't. At the red light at the top of the hill on Turkey Creek I couldn't unclip and fell over. I feel like I was cut off, but who knows. While I was down my left calf got a horrible cramp. It is almost too sore to walk on.

Niggles: My left wrist is sprained. My left calf is very sore; I hope it is only from the cramp and not strained. My left knee is scraped. I broke my phone.

Thursday

Resting HR 56. Sleep score 50 Poor. Body battery 72/31. Weight 172.8.

Friday

Resting HR 49. Sleep score 88 Good. Body battery 100/60. Weight 174.7.

Recovery is going really well, I may be able to race.

Saturday

Resting HR 51. Sleep score 80 Good. This is kinda BS, I was awake at 3:00 and didn't go back to sleep. Body battery 98/5. Weight 173.8.

Pre-Race - 10:31

Cross Knox 15k

Relative effort 134. AG 1 and a All-time PR 1:14:47. This may have been the hardest race I've ever competed in.

Niggles: You will suffer and you will like it!

Sunday

Resting HR 58. Sleep score 47 Poor. Body battery 46/7. Weight 174.0.

Travel to VA and back