Week 49 Mexico

Week of December 5

Runs/mileage: 3/11

Rides/mileage: 2/25.5

X-training time: 2:54

Training time: 5:06

Resting HR: 57

Average weight: 174.5

Sleep score: 69

Stress level: 32

Monday

Resting HR 60. Sleep score 65 Fair. Body battery 55/7.

Morning Walk and run down 5th Ave

Tuesday

Resting HR 60. Sleep score 47 Poor. Body battery 61/11.

Gym Session

Wednesday

Resting HR 56. Sleep score 83 Good. Body battery 87/9.

First Day of Fight Club

15 minutes TM. Shoulders. 15 minutes TM

Thursday

Resting HR 59. Sleep score 37 Poor. Body battery 37/9.

Travel from Mexico to home.

I didn't think I would make it home, but I powered through.

Friday

Resting HR 55. Sleep score 87 Good. Body battery 93/37. Weight 174.2.

I'm still struggling a little from the Mexico trip.

Zwift - Flat Route in Watopia

Relative effort 11. 19.54 mi. Time 1:02:25. Avg Speed 18.8 mph. Total Ascent 600 ft. Avg HR 113 bpm.

Niggles: None

Saturday

Resting HR 51. Sleep score 92 Excellent. Body battery 100/18. Weight 174.9.

Pre-Run (leg swings, dynamic stretches, lunges, step downs)

Tempo Repeats

Relative effort 41. 4 x 8 minutes (8:47, 8:37, 8:26, 8:11 paces)

Niggles: None

Tour de Lights

Relative effort 7. 5.97 mi. Time 1:01:35. Avg Speed 5.8 mph. Total Ascent 210 ft. Avg HR 103 bpm.

Niggles: None, but started with a mild migraine.

Sunday

Resting HR 57. Sleep score 72. Body battery 62/. Weight 174.4.

Pre-Run (leg swings, lunges, step downs)

Base

Relative effort 13. 3.43 mi. Time 30:02. Avg Pace 8:45 /mi. Total Ascent 79 ft. Avg HR 142 bpm.

Niggles: None

Fight Club #2 Chest (Push-ups 3x12. Smith Bench press 75 3x10. Chest Press 40 50 60 3x15. Smith incline press 45 1x15 2x12. Pec Fly 50 2x15.)