Week 48

Week of November 28

Runs/mileage: 5/24.6

Rides/mileage: 2/38.3

X-training time: 2:05

Training time: 7:51

Monday

Resting HR 55. Sleep score 88 Good. Body battery 100/17. Weight 174.3.

NTC Restorative Yin - 21:50

Lunch Run

Relative effort 34. 5.37 mi. Time 48:51. Avg Pace 9:06 /mi. Total Ascent 161 ft. Avg HR 146 bpm.

Niggles: My legs are sore and my HR was a little high. Average GCT is 53.0% L / 47.0% R.

I had barely been asleep when I awoke around 10:00 with a mild panic attack. I called Pat and it resolved after a few minutes. I didn't have any alcohol and was having trouble getting to sleep.

Tuesday

Resting HR 58. Sleep score 48 Poor. Body battery 51/22. Weight 173.8, I'm surprised I'm down .5 lbs after eating almost half of a coconut pie.

A couple things I need to eliminate or reduce:

1. Binging TV
2. Lying in bed scrolling Instagram Reels
3. Eating sugar and processed foods

NTC Gentle Yoga - 18:30

Pre-Run (rope jumping 2x40, push ups 2x10, lunges 10, SL squats 10) - not timed

Dodging Storms with TLR

Relative effort 32. 4.09 mi. Time 35:53. Avg Pace 8:46 /mi. Total Ascent 129 ft. Avg HR 150 bpm. GCT 52.7% L / 47.3% R

Niggles: None

Wednesday

Resting HR 60. Sleep score 65 Fair. Body battery 57/15. Weight 172.0.

I woke up with some discomfort behind my right knee, probably hamstring or calf.

Gym Session (Smith chest press 75 1x8 95 1x7 115 1x5. KB farmer’s carry 60 3x down n back. KB DL 60 3x7. KB halos 20 3x10. KB swings 30 3x7. BOSU SL balance 3x30s. Lat Pulldown 120 1x7 130 2x5.)

Zwift - Sprinter's Playground in Makuri Islands

Relative effort 12. 19.42 mi. Time 1:00:05. Avg Speed 19.4 mph. Total Ascent 551 ft. Avg HR 119 bpm.

Niggles: None

NTC Restorative Yin - 22:05

Thursday

Resting HR 58. Sleep score 68 Fair. Body battery 75/14. Weight 173.5.

Hour Run

Relative effort 21. 6.91 mi. 5 x 100m strides (paces: 6:55, 6:39, 6:36, 6:13, 6:14. Trying to get the pace down to mile or 800m pace) Time 1:04:06. Avg Pace 9:16 /mi. Total Ascent 123 ft. Avg HR 141 bpm. Avg GCT Balance 52.8% L / 47.2% R.

Niggles: None, finally feeling pretty good.

Core with Heather Maclean - 18:15

Zwift - Watopia's Waistband in Watopia

Relative effort 12. 18.93 mi. Time 1:00:12. Avg Speed 18.9 mph. Total Ascent 407 ft. Avg HR 119 bpm.

Niggles: None

Friday

Resting HR 56. Sleep score 77. Body battery 75/21.

Afternoon Run

Relative effort 26. 5.00 mi. Time 46:46. Avg Pace 9:21 /mi. Total Ascent 110 ft. Avg HR 145 bpm.

Niggles: None

Saturday

Resting HR 61. Sleep score 58. Body battery 48/10.

Travel to Playa Del Carmen, Mexico

Sunday

Resting HR 60. Sleep score 45. Body battery 58/7.

Treadmill Run

Relative effort 15. 3.23 mi. Time 30:01. Avg Pace 9:17 /mi. Total Ascent --. Avg HR 145 bpm.

Niggles: None

Gym Session - 15:02