Week 52

Week of December 26

Runs/mileage: 5/34.8

Rides/mileage: 2/43.2

X-training time: 1:55

Training time: 9:22

Resting HR: 55

Average weight: 174.3

Sleep score: 81

Stress level: 31

Monday

Resting HR 58. Sleep score 79 Fair. Body battery 63/7. Weight 175.0.

Morning Run

Relative effort 23. 7.45 mi. Time 1:06:55. Avg Pace 8:59 /mi. Total Ascent 254 ft. Avg HR 141 bpm. Today was the fastest of the 7 times Strava says I've ran this ran this loop.

Niggles: None

Travel to Virginia and return in the snow, very stressful.

Tuesday

Resting HR 54. Sleep score 84 Good. Body battery 78/14. Weight 173.4.

NTC Gentle Yogo

Easy Run with Strides

Relative effort 40. Really pushed the strides (8:10, 6:22, 6:13, 5:57, 5:42, 5:54, 5:48, 5:56)

Niggles: None, but my right glute was an issue during the strides.

Wednesday

Resting HR 57. Sleep score 68 Fair. Body battery 69/. Weight 173.6 .

Zwift - Group Ride: Rapha Festive 500 Group Ride on Watopia's Waistband in Watopia

Relative effort 10. 17.76 mi. Time 50:28. Avg Speed 21.1 mph. Total Ascent 335 ft. Avg HR 122 bpm.

Niggles: None

Knee Rehab: 5 minutes bike. Balance pad with med ball. Lunges. SLRDL. Banded clams and hip abduction.

Thursday

Resting HR 56. Sleep score 88 Good. Body battery 92/28. Weight 172.9.

Zwift - Group Ride: Rapha Festive 500 Group Ride on Greater London Flat in London

Relative effort 12. 25.44 mi. Time 1:20:51. Avg Speed 18.9 mph. Total Ascent 433 ft. Avg HR 106 bpm.

Niggles: None

Friday

Resting HR 55. Sleep score 79 Fair. Body battery 90/16. Weight 175.3.

NTC Restorative Yin

Easy with 10 Minute Pickup

Relative effort 60. I think the heat got to me. 8.84 mi. Time 1:20:03. Avg Pace 9:04 /mi. Pickup Pace 8:08 /mi. Total Ascent 275 ft. Avg HR 149 bpm.

Niggles: None, but the the heat made this harder than it should have been.

Iced my knee

Saturday

Resting HR 53. Sleep score 77 Fair. Body battery 77/22. Weight 174.8.

Kettlebell Play: Split stance tricep. Dead row. Crossbody clean. Kneeling single arm press.

Lunch 40

Relative effort 11. 4.32 mi. Time 40:01. Avg Pace 9:16 /mi. Total Ascent 47 ft. Avg HR 140 bpm.

Niggles: None

Sunday

Resting HR 53. Sleep score 90 Excellent. Body battery 93/19. Weight 175.1.

NYD 5k

Relative effort 34. Splits: 7:20, 7:40, 7:45. It was not a great result but it was mine, no knee pain. AG 2 or 3. Overall male 49. Overall 69.

Niggles: Left hamstring early.