Week 37

Week of September 12 - Week 11 of Marathon Training

Runs/mileage: 5/49.5

Rides/mileage: 2/35.8

X-training time: 1:54

Training time: 11:28

Resting HR: 54

Average weight: 173.2

Sleep score: 82

Stress level: 29

Monday

Resting HR 55. Sleep score 80 Good. Body battery 96/27. Weight 175.0.

Lunch Run

Relative effort 29. 7.40 mi. Time 1:08:58. Avg Pace 9:19 /mi. Total Ascent 200 ft. Avg HR 141 bpm.

Niggles: None

Gym Session (Push ups 2x8 (sore wrist). On the floor dumbbell chest press 30 3x8. Single leg RDL 10 3x6. Split squats 20 3x6. Pull ups with band 4x5. Dumbbell shoulder press 30 4x6. Calf raise BW 3x10. Crunches 4x10).

Tuesday

Resting HR 53. Sleep score 86 Good. Body battery 84/15. Weight 172.7.

HMP Repeats

Relative effort 98. 3 miles 23:10.6. 2 miles 15:22.1. 1 mile 7:29.4.

Niggles: Left side upper back/ribs tightened up.

NTC Lower-Body Restorative Sequence - 12:04

Wednesday

Resting HR 57. Sleep score 87 Good. Body battery 70/22. Weight 171.9.

Gym Session - Warm up Hip Abduction/Adduction/Extension. Precor ROM. Back Extension 70 4x8. Single-leg squat BW 3x10. Hammer Front Pulldown 60 4x5. Dumbbell incline press 45 4x6. Shoulder Press 60 4x5.

Smokey’s Ride

Relative effort 18. 22.55 mi. Time 1:19:14. Avg Speed 17.1 mph. Total Ascent 610 ft. Avg HR 126 bpm.

Niggles: My left wrist was a little sore near the end of the ride.

Thursday

Resting HR 55. Sleep score 80 Good. Body battery 80/16. Weight 172.1.

Recover Glute and Core Strength Circuit - 16:16

Morning Run

Relative effort 17. 7.00 mi. Time 1:05:14. Avg Pace 9:19 /mi. Total Ascent 123 ft. Avg HR 135 bpm.

Niggles: None

Zwift - Pace Partner Ride: Castle to Castle in Makuri Islands with Bernie

Relative effort 8. 13.21 mi. Time 45:07. Avg Speed 17.6 mph. Total Ascent 446 ft. Avg HR 115 bpm.

Niggles: None

Friday

Resting HR 54. Sleep score 83 Good. Body battery 87/20. Weight 171.5.

NTC Runner's Restorative Sequence - 11:09

Lunch Run

Relative effort 22. 6.75 mi. Time 1:02:47. Avg Pace 9:18 /mi. Total Ascent 190 ft. Avg HR 140 bpm.

Niggles: None

Saturday

Resting HR 53. Sleep score 70 Fair. Body battery 62/6. Weight 175.9.

NTC Gentle Yoga - 18:25

Long Run

Relative effort 94. 18 miles with 8 at MP 8:22 pace. Average HR 153.

Niggles: Right hip flexor and both hamstrings acted up during the fast 8.

Sunday

Resting HR 54. Sleep score 87 Good. Body battery 87/18. Weight 173.5.

Complete recovery. I've been dealing with a sore neck all day as well as being pretty sore from yesterday's run.

Week 11 is in the books and was the biggest week yet. Week 12 is a down week with a HM race on Sunday.