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.