Week 47

Week of November 21

Runs/mileage: 4/25.3

Rides/mileage: 0

X-training time: 0:52

Training time: 4:42

Resting HR: 55

Average weight: 174.4

Sleep score: 66

Stress level: 35

Monday

Resting HR 50. Sleep score 87 Good. Body battery 100/10. Weight 173.7.

Dr Dabbs mentioned a double density spot on the X-ray that could be something, but I have it on both knees so it could just be how my knees are built. I have my MRI scheduled for 11:00 on 12/2 in Oak Ridge and my follow up with Dr. Dabbs at 2:40 on 12/13 at TOC.

NTC Restorative Yin - 22:01

Lunch Run

Relative effort 33. First run post covid and marathon knee issue. 5.00 mi. Time 45:36. Avg Pace 9:07 /mi. Total Ascent 99 ft. Avg HR 147 bpm.

Niggles: The issue with my right foot reared it's ugly head today. My knee did OK. My HR was high probably due to Covid.

Tuesday

Resting HR 56. Sleep score 32 Poor. Body battery 43/13. Weight 174.5.

I went with Justin last night to a bourbon tasting at the 530 Lounge and had a little too much to drink. I took an hour nap but still didn't feel much better.

Top Golf with co-workers

Wednesday

Resting HR 56. Sleep score 82 Good. Body battery 89/9. Weight 174.8.

NTC Lower-Body Restorative Sequence - 12:02

Lunch Run

Relative effort 36. 5.01 mi. Time 45:35. Avg Pace 9:06 /mi. Total Ascent 135 ft. Avg HR 148 bpm.

Niggles: Right foot issue

Thursday

Resting HR 55. Sleep score 60 Fair. Body battery 64/10. Weight 175.1.

NTC Gentle Yoga - 18:34

KTC Regal Turkey Trot

Relative effort 35. This wasn't my fastest but I'm ok with it. Only my thrid run since having Covid and I had no intention of going all out. Splits: 8:13, 7:58, 7:52, 6:38. Average HR 158.

Niggles: The spot on my right foot is lingering.

Friday

Resting HR 55. Sleep score 77 Fair. Body battery 83/26. Weight 175.5.

A full day of recovery, shopping, and installing a toilet at Kristen's.

Saturday - Justin's Birthday

Resting HR 58. Sleep score 78 Fair. Body battery 80/5. Weight 175.8.

Long Run

Relative effort 55. 10.01 mi. Time 1:32:37. Avg Pace 9:15 /mi. Total Ascent 420 ft. Avg HR 144 bpm.

Niggles: None, my right foot is toughening up.

Bowling and drinking with SCE, Roadkill, and Killer Beez. I was out late and had 3-4 drinks.

Sunday

Resting HR 59. Sleep score 43 Poor. Body battery 62/5. Weight 173.2.

I'm feeling the effects of last night's festivities.

This was a rough week that I brought on myself. Too much alcohol, poor sleep, and high stress. Today I'm working to do better.