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