Week 51

Week of December 19

Runs/mileage: 4/28.2

Rides/mileage: 2/37.1

X-training time: 2:26

Training time: 8:46

Resting HR: 56

Average weight: 173.6

Sleep score: 73

Stress level: 27

Monday

Resting HR 57. Sleep score 72 Fair. Body battery 87/41. Weight 175.1.

NTC Restorative Yin

Physical Therapy: Laser therapy. Needling with stim. Total gym jumps 2x20. Step ups 24’ 3x8. Lunges with overhead 3x8. SLRDL 2x10.

Tuesday

Resting HR 57. Sleep score 75 Fair. Body battery 91/26. Weight 174.2.

Easy Run

Relative effort 31. 7.70 mi. Time 1:10:02. Avg Pace 9:05 /mi. Total Ascent 216 ft. Avg HR 144 bpm.

Niggles: None

Fight Club #5 Shoulders (Kneeling Arnold press 20 1x15 1x18 30 1x9. Laterals 20 2x15 [form fell apart on set 2] 1x10. Front raises 10 3x12. IR and H-abd 3 sets.)

NTC Gentle Yoga with meditation

Wednesday

Resting HR 55. Sleep score 82 Good. Body battery 81/21. Weight 173.0.

I didn't rest well and had to have a nap.

Easy Run

Relative effort 20. 6.21 mi. Time 1:00:02. Avg Pace 9:40 /mi. Total Ascent 134 ft. Avg HR 140 bpm.

Niggles: None, but I am sore from Monday's therapy and running was just ok.

Knee Rehab: Step ups 18’ 3x8. Lunges with overhead 8 3x8. DL 60 3x6. Side lying hip abduction 3x15.

Thursday

Resting HR 59. Sleep score 45 Poor. Body battery 59/22. Weight 173.9.

Easy with 10 Minute Pickup

Relative effort 33. 8.28 mi. Time 1:15:02. Avg Pace 9:04 /mi. Total Ascent 249 ft. Avg HR 142 bpm.

Niggles: None

Friday

Resting HR 54. Sleep score 77 Fair. Body battery 95/43. Weight 172.0.

Zwift - Volcano Circuit in Watopia with Bernie

Relative effort 13. 19.73 mi. Time 1:00:08. Avg Speed 19.7 mph. Total Ascent 531 ft. Avg HR 124 bpm.

Niggles: None

Knee Rehab: Step ups 18’ 3x8. Lunges with overhead 10 3x8. DL 30 3x12. Side lying hip abduction 2 3x12. Hip mobility.

Saturday

Resting HR 55. Sleep score 87 Good. Body battery 100/27.

Zwift - Railways and Rooftops in Makuri Islands with Bernie

Relative effort 11. 17.37 mi. Time 1:00:07. Avg Speed 17.3 mph. Total Ascent 955 ft. Avg HR 115 bpm.

Niggles: None

NTC Lower-Body Restorative Sequence

Sunday Christmas

Resting HR 53. Sleep score 75 Fair. Body battery 87/21.

Christmas Run

Relative effort 25. 6.08 mi. Time 54:49. Avg Pace 9:01 /mi. Total Ascent 169 ft. Avg HR 143 bpm.

Niggles: None