Week 36

Week of September 5 - Week 10 of Marathon Training

Runs/mileage: 5/45.7

Rides/mileage: 40.2

X-training time: 1:34

Training time: 10:36

Resting HR: 55

Average weight: 173.4

Sleep score: 74

Stress level: 31

Monday

Resting HR 55. Sleep score 87 Good. Body battery 100/38. Weight 175.6.

Supposedly coming off a couple of down weeks, but I don't know if my body is aware of it. I was not diligent with my pre-run, yoga, nor strength last week. No cycling last week; that's a first this year.

NTC Runner's Yoga: Calves & Hamstrings - 11:03

Easy Morning Run

Relative effort 13. 5.31 mi. Time 50:04. Avg Pace 9:26 /mi. Total Ascent 128 ft. Avg HR 137 bpm.

Niggles: None

Hamstring Recovery - 19:01

Tuesday

Resting HR 52. Sleep score 85 Good. Body battery 94/19. Weight 173.4.

NTC Runner's Yoga: Calves & Hamstrings - 11:33

Intervals

Relative effort 79. 4 x 1 mile (7:27.4, 7:24.8, 7:27.0, 7:26.5). 4 x 400m (1:44.7, 1:44.1, 1:43.0, 1:45.6).

Niggles: None, I did run out of time for my cool down miles.

Wednesday

Resting HR 55. Sleep score 78 Fair. Body battery 66/16. Weight 172.8.

Zwift - Pace Partner Ride: Neon Flats in Makuri Islands with Bernie

Relative effort 9. 20.07 mi. Time 1:00:16. Avg Speed 20.0 mph. Total Ascent 518 ft. Avg HR 105 bpm. It is great to have my Trek Domane back and tuned up.

Niggles: None

Thursday

Resting HR 58. Sleep score 54 Poor. Body battery 58/11. Weight 174.1.

Recover Glute and Core Strength Circuit - 11:18

HMP Repeats

Relative effort 84. 2 x 3 miles (23:23, 23:17)

Niggles: My right foot was slow to warm up.

Ice legs

Friday

Resting HR 55. Sleep score 76 Fair. Body battery 72/24. Weight 171.9.

Recover Strength Essentials - 13:17

Lunch Run

Relative effort 25. 5.00 mi. Time 47:18. Avg Pace 9:27 /mi. Total Ascent 204 ft. Avg HR 143 bpm.

Niggles: I felt pretty rough today.

NTC Wind-Down Yoga Flow - 16:25

Saturday

Resting HR 59. Sleep score 79 Fair. Body battery 63/6. Weight 173.0.

NTC Runner's Yoga: Calves & Hamstrings - 11:23

Knoxville Long Run

Relative effort 67. 16.06 mi. Time 2:33:18. Avg Pace 9:33 /mi. Total Ascent 787 ft. Avg HR 142 bpm.

Niggles: Nothing but long run break down.

Ice legs, after I finished my left calf cramped.

Sunday

Resting HR 58. Sleep score 63 Fair. Body battery 60/10. Weight 173.0.

Zwift - Pace Partner Ride: Neon Flats in Makuri Islands with Bernie

Relative effort 11. 20.12 mi. Time 1:00:18. Avg Speed 20.0 mph. Total Ascent 522 ft. Avg HR 114 bpm.

Niggles: None