Week 2

Week of January 9

Runs/mileage: 4/28.3

Rides/mileage: 3/63.9

X-training time: 3:14

Training time: 11:39

Resting HR: 55

Average weight: 174.2

Sleep score: 80

Stress level: 24

Monday

Resting HR 57. Sleep score 78 Fair. Body battery 85/26. Weight 175.4.

Pre-Run: Plank front and side. Clams with band. Bridge with band. SLR with ankle weight. Inversion table.

Endurance Run

Relative effort 18. 5.55 mi. Time 50:02. Avg Pace 9:00 /mi. Total Ascent 115 ft. Avg HR 142 bpm.

Niggles: None, I felt really good.

Iced and wrapped knee

NTC Restorative Yin

Tuesday

Resting HR 52. Sleep score 80 Good. Body battery 89/31. Weight 174.4.

Easy Run with Strides

Relative effort 17. 5.18 mi. Time 50:00. Avg Pace 9:39 /mi. Avg HR 136. 8 x 20 seconds (7:26, 6:53, 6:30, 6:04, 6:00, 5:55, 5:45, 5:47)

Niggles: None

Knee Rehab: Deep tissue and cupping. Bike 5 minutes. Testing - Single squat and reach. Step ups 1 minute AMRAP. Single leg lateral jumps 30 seconds AMRAP. Single leg calf raise AMRAP. Single leg wall squats AMRAP. These test were exhausting.

Iced Knee

Wednesday

Resting HR 57. Sleep score 77 Fair. Body battery 84/28. Weight 173.7.

I was hit with a migraine around 7:00 this morning, a Nurtec and 30 minutes rest fixed me.

Tour de Zwift 2023 | Stage 1 | Long on Royal Pump Room 8 in Yorkshire

Relative effort 21. 17.20 mi. Time 59:45. Avg Speed 17.3 mph. Total Ascent 1,608 ft. Avg HR 134 bpm.

Niggles: My calves are SO SORE from yesterday's therapy session.

Thursday

Resting HR 56. Sleep score 81 Good. Body battery 84/28. Weight 174.6.

Fight Club #7 Chest: Push-ups 3x14. Smith bench press 75 3x12. Chest Press 60 3x13. Smith incline press 55 3x10. Pec Fly 55 3x12.

Zwift - Island Hopper in Makuri Islands with Bernie

Relative effort 10. 16.58 mi. Time 1:00:03. Avg Speed 16.6 mph. Total Ascent 614 ft. Avg HR 112 bpm.

Niggles: None

Friday

Resting HR 55. Sleep score 83 Good. Body battery 92/32. Weight 173.4.

NTC Lower-Body Restorative Sequence

Endurance Run

Relative effort 18. 5.50 mi. Time 50:02. Avg Pace 9:05 /mi. Total Ascent 229 ft. Avg HR 142 bpm.

Niggles: My right foot acted up early on.

Iced knee

Saturday

Resting HR 54. Sleep score 80 Good. Body battery 93/19. Weight 173.9.

CHKM Group Long Run

Relative effort 36. 11.19 mi. Time 1:46:44. Avg Pace 9:32 /mi. Total Ascent 782 ft. Avg HR 139 bpm.

Niggles: None

Strength and Mobility: Clams with band. Bridge with band. Plank. Slant squats. Band rows. push ups.

Sunday

Resting HR 55. Sleep score 81 Good. Body battery 84/33. Weight 174.3.

A little slant board warm up.

Tour de Zwift 2023 | Stage 2 | Ride, Long on Richmond UCI Reverse in Richmond

Relative effort 21. 30.10 mi. Time 1:58:22. Avg Speed 15.3 mph. Total Ascent 1,273 ft. Avg HR 114 bpm.

Niggles: None

Hi-Wire Yoga with Jill