Week 8

Week of February 20

Relative effort: 105

Runs/mileage: 4/26.86

Rides/mileage: 3/47.80

X-training time: 1:38

Training time: 8:59

Resting HR: 53

Average weight: 171.5

Sleep score: 83

Stress level: 23

Monday

Resting HR 54. Sleep score 77 Fair. Body battery 100/29. Weight 171.4.

Pre-Run Strength and Mobility

Endurance Run

Relative effort 18. 5.69 mi. Time 50:02. Avg Pace 8:47 /mi. Total Ascent 113 ft. Avg HR 141 bpm.

Niggles: None

Tuesday

Resting HR 53. Sleep score 82 Good. Body battery 95/27. Weight 170.5.

NTC Runner's Restorative Sequence

Speed Work

Relative effort 16. 5 x 30 seconds Avg Pace 7:09. 4 x 2 minutes Avg Pace 7:05.

Niggles: I had left lateral ankle/heel pain on the third rep of the 2 minute repeats.

Anxiety Issue 11:55. Tuesday 1 bourbon and 1 beer. Very hot.

Wednesday

Resting HR 55. Sleep score 83 Good. Body battery 93/33. Weight 172.0.

Even though I did not have any issues with my heel yesterday post-run, I am feeling it slightly this morning.

Zwift - Railways and Rooftops in Makuri Islands with Bernie

Relative effort 10. 17.23 mi. Time 1:00:04. Avg Speed 17.2 mph. Total Ascent 951 ft. Avg HR 113 bpm.

Niggles: None

Strength and Mobility

Thursday

Resting HR 50. Sleep score 81 Good. Body battery 100/33. Weight 170.3.

Lunges

Cherokee Ride

Relative effort 8. 14.44 mi. Time 1:01:08. Avg Speed 14.2 mph. Total Ascent 476 ft. Avg HR 102 bpm.

Niggles: None, my foot is still sore.

Friday

Resting HR 50. Sleep score 83 Good. Body battery 100/36. Weight 171.0.

Pre-Run Strength and Mobility

Lunch Run

Relative effort 9. 4.27 mi. Time 40:02. Avg Pace 9:23 /mi. Total Ascent 73 ft. Avg HR 128 bpm.

Niggles: Not really, but I felt by left foot after a couple miles.

Saturday

Resting HR 53. Sleep score 85 Good. Body battery 90/29. Weight 172.8.

Some pre-run mobility/stretch

Long Run

Relative effort 26. Long run with John, chilly and rainy. I made a mid-run decision to not do the fast finish. 11.47 mi. Time 2:00:02. Avg Pace 10:28 /mi. Total Ascent 283 ft. Avg HR 125 bpm.

Niggles: None really, but I was feeling the left foot issue but not pain.

Sunday

Resting HR 53. Sleep score 90 Excellent. Body battery 96/37. Weight 172.3.

Zwift - Railways and Rooftops in Makuri Islands

Relative effort 10. 16.15 mi. Time 1:00:15. Avg Speed 16.1 mph. Total Ascent 928 ft. Avg HR 109 bpm.

Niggles: None

Hi-Wire Power Yoga with Jill

Week 7

Week of February 13

Relative effort: 160

Runs/mileage: 4/33.7

Rides/mileage: 2/31.5

X-training time: 2:43

Training time: 9:47

Resting HR: 55

Average weight: 171.2

Sleep score: 83

Stress level: 25

Monday

Resting HR 54. Sleep score 84 Good. Body battery 87/22. Weight 174.8.

Things were not looking good this morning. I wasn't feeling great, gut issues. I had more meetings on my work calendar than I was expecting. So, I changed my run plan to TWFS. My knee could probably use another day's rest. Well, my meetings got cancelled so I went with what was given me and had a good run.

Pre-Run Strength and Mobility

Lunch Run

Relative effort 32. 7.84 mi. Time 1:10:02. Avg Pace 8:56 /mi. Total Ascent 136 ft. Avg HR 142 bpm.

Niggles: I managed this niggle free wearing the sleeve.

Iced and wrapped

Tuesday

Resting HR 55. Sleep score 83 Good. Body battery 83/39. Weight 171.8.

Pre-Run Strength and Mobility

Track Tuesday

Relative effort 20. 5 x 30s (6:57) This was the same Avg pace as last week but the reps were not as consistent. 7 x 90s (7:03) This was quite a bit slower than last week (6:51). Could the reason be the track being a little icy.

Niggles: None but I might get a little sore

Travel to VA for mom's 93rd birthday.

Wednesday

Resting HR 55. Sleep score 83 Good. Body battery 93/29. Weight 170.3.

My left calf is sore from the track workout or the calf stretching.

Strength and Mobility

Activity

Relative effort 10. 16.33 mi. Time 1:00:04. Avg Speed 16.3 mph. Total Ascent 1,063 ft. Avg HR 110 bpm.

Niggles: None

Thursday

Resting HR 54. Sleep score 79 Fair. Body battery 95/38. Weight 170.2.

I'm feeling much better about my knee. My guess is I will be having these experiences from time to time.

NTC Gentle Yoga

Zwift - Big Foot Hills in Watopia

Relative effort 9. 15.15 mi. Time 1:00:04. Avg Speed 15.1 mph. Total Ascent 1,033 ft. Avg HR 104 bpm.

Niggles: None

Friday

Resting HR 53. Sleep score 86 Good. Body battery 100/23. Weight 169.9.

Pre-Run Strength and Mobility

Lunch Run

Relative effort 24. 8.00 mi. Time 1:12:02. Avg Pace 9:00 /mi. Total Ascent 106 ft. Avg HR 141 bpm.

Niggles: None

Saturday

Resting HR 57. Sleep score 77 Fair. Body battery 72/13. Weight 171.1.

Pre-Run Strength and Mobility

Long Run w/ HMRP Finish

Relative effort 51. 9.36 mi. Time 1:25:00. Avg Pace 9:05 /mi. 2.59 mi. Time 0:20:00. Avg Pace 7:43 /mi.

Niggles: None

Sunday

Resting HR 55. Sleep score 88 Good. Body battery 82/20. Weight 170.1.

Barrelhouse Yoga with Tiffany

Week 6

Week of February 6

Relative effort: 95

Runs/mileage: 3/18.5

Rides/mileage: 2/37.0

X-training time: 2:57

Training time: 7:47

Resting HR: 55

Average weight: 172.3

Sleep score: 79

Stress level: 26

Monday

Resting HR 60. Sleep score 66 Fair. Body battery 77/26. Weight 171.5.

What a rough start to the day. I had gut issues. I had computer issues. And apparently I had vacation issues.

Lunch Run

Relative effort 19. 5.58 mi. Time 50:03. Avg Pace 8:58 /mi. Total Ascent 169 ft. Avg HR 141 bpm.

Niggles: None

Kettlebell Training

Tuesday

Resting HR 57. Sleep score 80 Good. Body battery 77/28. Weight 171.8.

I'm up at 4:00 and hopefully ready to crush this day.

Speed Work

Relative effort 21. 6 x 30s (Avg Pace 6:57). 10 x 60s (Avg Pace 6:51)

Niggles: None

Nap

Kettlebell Training lower body and mobility

Wednesday

Resting HR 56. Sleep score 82 Good, I stayed up later and was able to sleep in a bit. Body battery 89/29. Weight 171.7.

Zwift - Flat Route in Watopia

Relative effort 10. 18.15 mi. Time 1:00:15. Avg Speed 18.1 mph. Total Ascent 587 ft. Avg HR 110 bpm.

Niggles: None

NTC Wind-Down Yoga Flow

Thursday

Resting HR 55. Sleep score 81 Good. Body battery 92/42. Weight 171.9.

Kettlebell Training I had a little knee issue while doing lunges.

Friday

Resting HR 50. Sleep score 88 Good. Body battery 100/24. Weight 172.2.

My knee issue might be a little bigger than I thought.

Morning Run

Relative effort 16. 5.06 mi. Time 45:11. Avg Pace 8:56 /mi. Total Ascent 128 ft. Avg HR 141 bpm.

Niggles: I managed a decent run

Saturday

Resting HR 54. Sleep score 67 Fair. Body battery 73/33. Weight 173.5.

I stayed off my feet most of the day. Iced and wrapped my knee.

Strength Training both knee rehab and kettlebell exercises

Sunday

Resting HR 53. Sleep score 89 Good. Body battery 100/32. Weight 173.3.

Zwift - Pacer Group Ride: Flat Route in Watopia with Bernie

Relative effort 11. 18.88 mi. Time 1:00:03. Avg Speed 18.9 mph. Total Ascent 600 ft. Avg HR 114 bpm.

Niggles: None

Elst Yoga with Kaylan

Week 5

Week of January 30

Relative effort: 158

Runs/mileage: 4/31.7

Rides/mileage: 2/38.5

X-training time: 3:08

Training time: 9:58

Resting HR: 56

Average weight: 171.7

Sleep score: 81

Stress level: 27

Monday

Resting HR 56. Sleep score 87 Good. Body battery 100/33. Weight 174.3.

Kettlebell Training

Zwift - Pacer Group Ride: Watopia's Waistband in Watopia with Bernie

Relative effort 10. 19.80 mi. Time 1:00:08. Avg Speed 19.8 mph. Total Ascent 351 ft. Avg HR 110 bpm.

Niggles: None

Tuesday

Resting HR 55. Sleep score 80 Good. Body battery 93/27. Weight 172.9.

NTC Restorative Yin

Lunch Run

Relative effort 13. 5.51 mi. Time 50:02. Avg Pace 9:05 /mi. Total Ascent 120 ft. Avg HR 138 bpm.

Niggles: None to speak of except the bottom of my right foot.

Knee Rehab Exercises

Wednesday

Resting HR 54. Sleep score 89 Good. Body battery 88/32. Weight 169.7, it has been a while since I've seen a sub-170.

Zwift - Tour de Zwift 2023 | Stage 7 | Ride, Standard on Island Outskirts in Makuri Islands

Relative effort 10. 14.21 mi. Time 48:20. Avg Speed 17.6 mph. Total Ascent 600 ft. Avg HR 122 bpm.

Niggles: None

Zwift - Tempus Fugit in Watopia

Relative effort 2. 4.54 mi. Time 15:10. Avg Speed 18.0 mph. Total Ascent 33 ft. Avg HR 115 bpm.

Niggles: None

Thursday

Resting HR 57. Sleep score 83 Good. Body battery 78/28. Weight 170.8.

Pre-Run

Speed Work

Relative effort 27. 4 x 30s strides. 5 x 2min hard (pace 7:44, 7:27, 7:04, 7:02, 6:51). I got off to a slow start.

Niggles: The bottom of my right foot is still sore.

Friday

Resting HR 60, that's too high. Sleep score 66 Fair I had to take a nap this afternoon. Body battery 64/15. Weight 171.7.

Knee Rehab Exercises

Lunch Run

Relative effort 39. 7.71 mi. Time 1:10:02. Avg Pace 9:05 /mi. Total Ascent 454 ft. Avg HR 145 bpm.

Niggles: I don't recal any niggles.

Saturday

Resting HR 55. Sleep score 73 Fair. Body battery 77/9. Weight 170.3.

Recover Glute and Core Strength

CHKM Group Run (Progression)

Relative effort 38. 12.00 mi. 4 mile splits (36:10 at 9:03, 35:46 at 8:57, 34:40 at 8:40). Time 1:46:47. Avg Pace 8:54 /mi. Total Ascent 293 ft. Avg HR 140 bpm.

Niggles: Right foot.

Sunday

Resting HR 56. Sleep score 86 Good. Body battery 73/15. Weight 172.1.

Hi-Wire Yoga with Jill This was challenging.