Week 46

Week of November 14

Runs/mileage: Hopeful, but not this week

Rides/mileage: 5/94.6

X-training time: 2:55

Training time: 7:40

Resting HR: 55

Average weight: 172.9

Sleep score: 74

Stress level: 28

Monday

Resting HR 57. Sleep score 67 Fair. Body battery 78/12. Weight 173.9.

Quick Warm Up - 12:09

Zwift - Stage 4 | Tour of Makuri Islands on Neon Flats in Makuri Islands

Relative effort 6. 9.35 mi. Time 29:03. Avg Speed 19.3 mph. Total Ascent 236 ft. Avg HR 127 bpm.

Niggles: Covid really hurts the respiritory system

Posterior Chain Prehab Circuit - 19:42

Zwift - Stage 4 | Tour of Makuri Islands on Neokyo All-Nighter

Relative effort 13. 15.29 mi. Time 47:18. Avg Speed 19.4 mph. Total Ascent 551 ft. Avg HR 131 bpm.

Niggles: A little better than this morning.

Tuesday

Resting HR 55. Sleep score 58 Poor. Body battery 65/25. Weight 174.6.

It's a nasty day, rain and gloom. I don't know how I'm feeling these days. I'm trying to move forward but it's hard. My knee isn't shit but it isn't great. Covid is better but I'm not over it yet. I not in a great place mentally, but I've got hope that things will be OK.

NTC Lower-Body Restorative Sequence - 11:31

Home Gym Session (Warm up rope jumps 2x40. Dumbbell DL 60 3x8. Goblet squats 30 3x6. Pull ups with band 3x6. Dumbbell press/fly combo 30 5/8 8/5 6/7. Seated dumbbell shoulder press 30 3x5. Band row green 3x10.) - 22:45

Wednesday

Resting HR 56. Sleep score 77 Fair. Body battery 89/26. Weight 172.0.

NTC Gentle Yoga - 18:34

Zwift - Pace Partner Ride: Tick Tock in Watopia with Bernie

Relative effort 11. 20.05 mi. Time 1:00:07. Avg Speed 20.0 mph. Total Ascent 338 ft. Avg HR 114 bpm.

Niggles: I'm feeling better.

Glute and Core Strength Circuit - 18:45

It's November and you're supposed to be thankful. I'm thankful I'm finally getting over Covid and I'm getting out of the house tomorrow. I'm thankful I have the trainer and that it's painfree.

Thursday

Resting HR 54. Sleep score 76 Fair. Body battery 86/25. Weight 171.5.

NTC Restorative Yin - 21:38

I am thankful for the sun shining on my face while doing yoga.

Zwift - Pace Partner Ride: Tempus Fugit in Watopia with Miguel

Relative effort 20. 22.43 mi. Time 1:00:03. Avg Speed 22.4 mph. Total Ascent 177 ft. Avg HR 129 bpm.

Niggles: None

Gym Session (Leg Press 100 4x10. Leg Extension SL 20 2x8. Seated Row 120 4x7. Back Extension 80 4x7. Shoulder Press 60 4x7. Chest Press 100 4x5.) - 22:20

Friday

Resting HR 57. Sleep score 82 Good. Body battery 72/35. Weight 172.8.

NTC Restorative Yin - 21:30

Saturday

Resting HR 57. Sleep score 83 Good. Body battery 90/21.

NTC Gentle Yoga - 18:25

Zwift - Stage 5 | Tour of Makuri Islands

Relative effort 27. 25.08 mi. Time 1:19:23. Avg Speed 19.0 mph. Total Ascent 1,043 ft. Avg HR 134 bpm.

Niggles: None

Sunday

Resting HR 53. Sleep score 76 Fair. Body battery 92/. Weight 172.9.

I'm still not feeling good.