Week 3

Week of January 16

Runs/mileage: 4/33.8

Rides/mileage: 2/30.9

X-training time: 3:19

Training time: 10:11

Resting HR: 53

Average weight: 174.0

Sleep score: 84

Stress level: 26

Monday

Resting HR 53. Sleep score 93 Excellent. Body battery 100/12. Weight 173.0.

Pre-Run was 2 sets of slant board warm up.

Easy Run

Relative effort 27. 7.86 mi. Time 1:10:02. Avg Pace 8:55 /mi. Total Ascent 237 ft. Avg HR 143 bpm.

Niggles: None

Kettlebell Break

NTC Lower-Body Restorative Sequence

Tuesday

Resting HR 54. Sleep score 73 Fair. Body battery 75/14. Weight 173.3.

I'm tired this morning and the weather is less than ideal. "There's no such thing as bad weather, just soft people." Bill Bowerman. I may be a soft people.

Pre-Run: 2 sets of slant board warm up

Intervals 400m

Relative effort 24. 9 x 400m (1:52.6, 1:46.9, 1:47.2, 1:46.0, 1:48.2, 1:44.3, 1:44.7, 1:42.7, 1:47.4)

Niggles: None to speak of

Knee Rehab: Deep tissue and cupping. Lots of lunges.

Anxiety Issue 11:45 Tuesday. 2 bourbon drinks. Went to bed around 10:00. Woke up from a stupid fighting dream with a pounding heart. Practiced stillness and yoga breath and it was gone in 5 to 10 minutes.

Wednesday

Resting HR 58. Sleep score 73 Fair. Body battery 72/17. Weight 173.7.

Wrapped my knee for about 3 hours.

Tour de Zwift 2023 | Stage 3 | Ride, Standard on Douce France in France

Relative effort 11. 15.11 mi. Time 41:59. Avg Speed 21.6 mph. Total Ascent 436 ft. Avg HR 130 bpm.

Niggles: None, I felt a little better.

Kettlebell Training

NTC Wind-Down Yoga Flow

Thursday

Resting HR 53. Sleep score 91 Excellent. Body battery 100/38. Weight 173.6.

NTC Restorative Yin

Recovery day

Friday

Resting HR 49. Sleep score 93 Excellent. Body battery 100/31. Weight 174.2.

Wrapped knee

Pre-Run: parking lot exercises

Hill Strides

Relative effort 22. Warm up time 37:18. 4.23 mi. Avg Pace 8:49 /mi. Avg HR 142 bpm. Hill strides 1 x 8 (0:25.5, 0:25.2, 0:25.7, 0:26.0, 0:26.8, 0:26.8 , 0:23.8, 0:24.1)

Niggles: None to minimal

Kettlebell Training

Iced knee

Saturday

Resting HR 53. Sleep score 83 Good. Body battery 84/24. Weight 174.0.

NTC Runner's Restoritive Series

CHKM Group Run

Relative effort 48. 12.09 mi. Time 1:51:44. Avg Pace 9:15 /mi. Total Ascent 292 ft. Avg HR 140 bpm.

Niggles: None

Sunday

Resting HR 55. Sleep score 81 Good. Body battery 81/31. Weight 176.0.

Tour de Zwift 2023 | Stage 4 | Ride, Standard on Greatest London Loop Reverse in London

Relative effort 11. 15.78 mi. Time 57:32. Avg Speed 16.5 mph. Total Ascent 1,043 ft. Avg HR 121 bpm.

Niggles: None

Elst Yoga with Kaylan