Week 41

Week of October 10 - Week 15 of Marathon Training

Runs/mileage: 5/52.7

Rides/mileage: 2/23.3

X-training time: 1:47

Training time: 11:10

Resting HR: 55

Average weight: 173.8

Sleep score: 77

Stress level: 30

Monday

Resting HR 54. Sleep score 80 Good. Body battery 82/18. Weight 176.4.

7 Mile Run

Relative effort 19. 7.01 mi. Time 1:05:05. Avg Pace 9:17 /mi. Total Ascent 172 ft. Avg HR 136 bpm.

Niggles: I was very happy to be able to run today. I wore a sleeve on my left knee and it was mostly good.

Zwift - Big Foot Hills in Watopia

Relative effort 5. 7.37 mi. Time 30:22. Avg Speed 14.6 mph. Total Ascent 522 ft. Avg HR 109 bpm.

Niggles: None

Tuesday

Resting HR 53. Sleep score 79 Fair. Body battery 69/23. Weight 172.6.

Recover Glutes and Core - 10:10

10 Mile Run with 1 Mile Pick Up

Relative effort 28. 10.01 mi. Time 1:31:09. Avg Pace 9:06 /mi. Total Ascent 261 ft. Avg HR 137 bpm. Mile 10 was at MGP.

Niggles: Right hip flexor. Left knee was a bit better.

Wednesday

Resting HR 57. Sleep score 80 Good. Body battery 72/30. Weight 173.3.

Gym Session (Warm up: Leg Extension SL 10 3x8, Seated Leg Curl SL 20 3x8. Step downs 3x7. Single leg RDL 10 3x6. Single Arm Bottoms Up KB Press L 10 3x10 R 15 3x10. Single arm low pulley row 40 4x6. Smith chest press 75 1x7 95 3x5.) - 25:02

Zwift - Makuri Islands

Relative effort 8. 15.92 mi. Time 50:04. Avg Speed 19.1 mph. Total Ascent 482 ft. Avg HR 111 bpm.

Niggles: None

Thursday

Resting HR 57. Sleep score 73 Fair. Body battery 71/19. Weight 173.1.

NTC Gentle Yoga - 18:31

David Kilgore's Warmup - 7:23

The 90 Minute Run

Relative effort 60. 10.01 mi. Time 1:30:51. Avg Pace 9:05 /mi. Total Ascent 221 ft. Avg HR 147 bpm.

Niggles: Nothing that I can remember.

Friday

Resting HR 57. Sleep score 72 Fair. Body battery 67/25. Weight 172.2.

NTC Lower-Body Restorative Sequence with some foam rolling - 13:50

Morning Run

Relative effort 15. 5.72 mi. Time 52:04. Avg Pace 9:06 /mi. Total Ascent 121 ft. Avg HR 139 bpm.

Niggles: None

Prehab for High-Mileage Runners - 15:29

Ice legs

Saturday

Resting HR 57. Sleep score 76 Fair. Body battery 77/14. Weight 174.3.

NTC Lower-Body Restorative Sequence - 10:50

David Kilgore's Warmup - 6:21

Long Run

Relative effort 76. 20.01 mi. Time 3:03:02. Avg Pace 9:09 /mi. Total Ascent 471 ft. Avg HR 142 bpm.

Niggles: This one was a slog. My quads got sore.

Ice legs

Sunday

Resting HR 52. Sleep score 79 Fair. Body battery 73/. Weight 174.7.

Full recovery needed because I'm a little sore