Week 40

Week of October 3 - Week 14 of Marathon Training

Runs/mileage: 3/15.9

Rides/mileage: 4/73.9

X-training time: 1:58

Training time: 8:29

Resting HR: 52

Average weight: 174.3

Sleep score: 81

Stress level: 23

Monday

Resting HR 52. Sleep score 63 Fair. Body battery 100/25. Weight 173.9.

NTC Lower-Body Restorative Sequence - 13:01

Morning Run

Relative effort 13. 5.46 mi. With 5 x 100m strides. Time 51:21. Avg Pace 9:24 /mi. Total Ascent 142 ft. Avg HR 134 bpm.

Niggles: My left knee acted up a bit. I hope it is nothing to worry about.

Recover Quick Dumbbell Circuit - 11:00

Zwift - Pace Partner Ride: Flat Route in Watopia with Bernie

Relative effort 9. 18.78 mi. Time 1:00:14. Avg Speed 18.7 mph. Total Ascent 571 ft. Avg HR 107 bpm.

Niggles: None

Tuesday

Resting HR 53. Sleep score 82 Good. Body battery 88/18. Weight 173.2.

Glute Medius Recovery - 11:11

Intervals

Relative effort 53. 2 x (2k @HM [9:24.8, 9:21.4], 1k @10k [4:32.0, 4:33.7]). 5 x 400m @5k (1:41.7, 1:41.4, 1:41.4, 1:40.9, 1:40.8,). Nailed my splits!

Niggles: Left knee - Is this a concern?

Ice legs

NTC Wind-Down Yoga Flow - 15:10

Wednesday

Resting HR 56. Sleep score 79 Fair. Body battery 73/29. Weight 173.1.

Gym Session (Warm up Hip Abduction/Adduction/Extension. KB DL 60 4x9. Leg Press 100 3x8. TRX row 4x8. Hammer Chest Press 40 4x7. Shoulder Press 60 4x5.) - 25:01

Thursday

Resting HR 53. Sleep score 77 Fair. Body battery 98/30. Weight 173.9.

Zwift - Pace Partner Ride: Flat Route in Watopia with Bernie

Relative effort 9. 18.89 mi. Time 1:00:04. Avg Speed 18.9 mph. Total Ascent 581 ft. Avg HR 108 bpm.

Niggles: None. I think the ride and quad/hip flexor stretching might have helped my knee issue.

Friday

Resting HR 54. Sleep score 83 Good. Body battery 84/37. Weight 175.0.

NTC Runner's Restorative Sequence - 13:12

Failed Run

Relative effort 1. 0.89 mi. Time 11:18. Avg Pace 12:46 /mi. Total Ascent 3 ft. Avg HR 109 bpm.

Niggles: My left knee is a problem.

I thought I would give running a try, but my knee was an issue from the start. I went to TOC's Quick Clinic to have my knee assessed. I didn't find out what's going on but the x-ray did show that I have very healthy knees.

Saturday

Resting HR 50. Sleep score 93 Excellent. Body battery 100/44. Weight 176.0.

Zwift - Pace Partner Ride: Flat Route in Watopia with Bernie

Relative effort 9. 17.20 mi. Time 1:00:03. Avg Speed 17.2 mph. Total Ascent 528 ft. Avg HR 106 bpm.

Niggles: None. My knee didn't feel too wonky today.

Sunday

Resting HR 51. Sleep score 90 Excellent. Body battery 100/. Weight 174.8.

Zwift - Pace Partner Ride: Flat Route in Watopia with Bernie

Relative effort 9. 19.08 mi. Time 1:00:05. Avg Speed 19.1 mph. Total Ascent 600 ft. Avg HR 104 bpm.

Niggles: None

Gym Session (Warm up: Elliptical 2:30, Leg Extension SL 10 3x8, Seated Leg Curl SL 20 3x8. KB swings 30 3x7. Goblet squats 30 3x6. Hammer Front Pulldown 60 2x5 65 2x5. Push ups 2x8. TRX press 2x6. Smith incline press 75 2x8. Smith shoulder press 45 1x5 55 2x5) - 30:02