Week 42

Week of October 17 - Week 16 of Marathon Training

Runs/mileage: 5/40.2

Rides/mileage: 2/30.0

X-training time: 1:34

Training time: 9:19

Resting HR: 55

Average weight: 174.9

Sleep score: 77

Stress level: 30

Monday

Resting HR 52. Sleep score 84 Good. Body battery 100/27. Weight 175.4.

NTC Runner's Restorative Sequence - 11:15

Lunch Run

Relative effort 12. 5.00 mi. Time 45:18. Avg Pace 9:03 /mi. Total Ascent 123 ft. Avg HR 139 bpm.

Niggles: My left knee felt odd when I started but the feeling went away once I warmed up. I had one stride that was painful.

Tuesday

Resting HR 56. Sleep score 78 Fair. Body battery 74/. Weight 176.7.

Intervals

Relative effort 31. 3 x (2k [10:28, 10:18, 10:17], 1k [4:59, 4:55, 4:56])

Niggles: Everything felt good today. I'm still gettitng the occassional headache.

I did some wrist rehab exercises.

Wednesday

Resting HR 56. Sleep score 72 Fair. Body battery 76/20. Weight 174.5.

Recover Strength Essentials - 13:33. The the bridge with march aggravated my knee

Zwift - Pace Partner Ride: Volcano Circuit in Watopia with Bernie

Relative effort 5. 11.17 mi. Time 35:02. Avg Speed 19.1 mph. Total Ascent 305 ft. Avg HR 110 bpm.

Niggles: None

NTC Evening Yoga - 11:00

My TV was not on today.

Thursday

Resting HR 56. Sleep score 71 Fair. Body battery 83/20. Weight 174.1.

Recover Simple Lower Body Stretch - 14:04

Morning Run

Relative effort 16. 6.03 mi. Time 54:43. Avg Pace 9:04 /mi. Total Ascent 196 ft. Avg HR 140 bpm.

Niggles: None

Recover Glute and Core Strength Circuit - 15:17

Friday

Resting HR 54. Sleep score 80 Good. Body battery 84/18. Weight 173.9.

Morning Run

Relative effort 11. 5.14 mi. Time 45:34. Avg Pace 8:52 /mi. Total Ascent 104 ft. Avg HR 135 bpm.

Niggles: None

Posterior Chain Prehab Circuit - 17:24

Saturday

Resting HR 55. Sleep score 80 Good. Body battery 83/13. Weight 174.7.

NTC Lower-Body Restorative Sequence - 12:19

Long Run

Relative effort 41. 14.01 mi. Time 2:09:27. Avg Pace 9:15 /mi. Total Ascent 622 ft. Avg HR 137 bpm.

Niggles: No niggles, but my legs got sore.

Sunday

Resting HR 56. Sleep score 76 Fair. Body battery 75/. Weight 175.2.

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

Relative effort 9. 18.82 mi. Time 1:00:03. Avg Speed 18.8 mph. Total Ascent 591 ft. Avg HR 108 bpm.

Niggles: None