Week 39

Week of September 26 - Week 13 of Marathon Training

Runs/mileage: 3/35

Rides/mileage: 4/65.7

X-training time: 1:08

Training time: 10:25

Resting HR: 52

Average weight: 173.9

Sleep score: 71

Stress level: 25

Monday

Resting HR 52. Sleep score 52 Poor. Body battery 73/19. Weight 175.5.

Recovery from Bluegrass

Tuesday

Resting HR 50. Sleep score 88 Good. Body battery 100/31. Weight 175.8.

David Kilgore's Warmup - 4:23

Afternoon Run

Relative effort 23. 7.01 mi. Time 1:04:33. Avg Pace 9:13 /mi. Total Ascent 139 ft. Avg HR 140 bpm.

Niggles: My gut was an issue. It took 3-4 miles to feel right.

Cherokee Crusin

Relative effort. I discovered my HRM was dead. This explains why my Relative Effort was so high at Bluegrass. 13.84 mi. Time 1:00:32. Avg Speed 13.7 mph. Total Ascent 427 ft. Calories 732.

Niggles: My left wrist ached.

Wednesday

Resting HR 54. Sleep score 72 Fair. Body battery 76/15. Weight 172.0.

Heather MacLean's Core Routine - 12:24

Morning Run

Relative effort 30. 8.01 mi. Time 1:13:45. Avg Pace 9:13 /mi. Total Ascent 155 ft. Avg HR 141 bpm.

Niggles: None

Thursday

Resting HR 51. Sleep score 84 Good. Body battery 99/31. Weight 172.2.

NTC Rise & Flow Yoga - 14:40

Gym Session (Precor ROM. Back Extension 80 4x7. Single-leg squat BW 4x8. Lat Pulldown 120 4x5. Dumbbell incline press 45 4x7. Dumbbell shoulder press 30 3x6.) - 26:02

Zwift - Pace Partner Ride: Watopia's Waistband in Watopia with Bernie

Relative effort 9. 18.87 mi. Time 1:00:10. Avg Speed 18.8 mph. Total Ascent 410 ft. Avg HR 108 bpm.

Niggles: None

Friday

Resting HR 55. Sleep score 73 Fair. Body battery 76/5.

Resistance Bands with Heather MacLean - 11:27

Long Run

Relative effort 53. 20.01 mi. Time 3:05:12. Avg Pace 9:15 /mi. Total Ascent 483 ft. Avg HR 136 bpm. This was a fine day for long run.

Niggles: It's a 20 miler, lots of thing hurt.

October Fest at Schulz Brau, a couple beers and a lot of fun.

Saturday

Resting HR 55. Sleep score 50 Poor. Body battery 66/8. Weight 173.0.

Zwift - Watopia's Waistband

Relative effort 9. 16.74 mi. Time 1:00:09. Avg Speed 16.7 mph. Total Ascent 338 ft. Avg HR 106 bpm.

Niggles: None

Sunday

Resting HR 52. Sleep score 77 Fair. Body battery 100/48. Weight 175.0.

Zwift - Pace Partner Ride: Flat Route in Watopia

Relative effort 10. 16.32 mi. Time 1:00:22. Avg Speed 16.2 mph. Total Ascent 492 ft. Avg HR 109 bpm.

Niggles: None