Week of March 6
Relative effort: 153Runs/mileage: 4/27.9Rides/mileage: 2/30.8X-training time: 1:22Training time: 7:16Resting HR: 53Average weight: 171.5Sleep score: 76Stress level: 26
Monday
Resting HR 53. Sleep score 45 Poor. Body battery 67/29.
Travel from Myrtle Beach to home
Tuesday
Resting HR 50. Sleep score 84 Good. Body battery 100/37. Weight 173.4.
Strength and Mobility
Zwift - Tour of Watopia 2023 | Stage 1 | Standard Route on The Magnificent 8 in Watopia
Relative effort 11. 18.21 mi. Time 55:57. Avg Speed 19.5 mph. Total Ascent 509 ft. Avg HR 120 bpm.
Niggles: None
Post Ride Lower Body Stretch
Wednesday
Resting HR 52. Sleep score 83 Good. Body battery 96/29. Weight 171.3.
Pre-Run - core, hips and abs
Morning Run
Relative effort 23. 5.41 mi. Time 50:03. Avg Pace 9:15 /mi. Total Ascent 187 ft. Avg HR 143 bpm.
Niggles: None
Thursday
Resting HR 53. Sleep score 76 Fair. Body battery 85/24. Weight 170.1.
Pre-Run strength and mobility
Lunch Run w/ Hill Strides
Relative effort 20. 8 x 20s Avg Pace 7:14.
Niggles: None
Friday
Resting HR 52. Sleep score 84 Good. Body battery 94/29. Weight 169.9.
NTC Active Recovery Yoga
Saturday
Resting HR 55. Sleep score 75 Fair. Body battery 76/23. Weight 172.0.
CHKM Group Run - The Long Run
Relative effort 45. 11.50 mi. Time 1:46:32. Avg Pace 9:16 /mi. Total Ascent 716 ft. Avg HR 142 bpm.
Niggles: Still having some soreness in my right foot in the later miles. Also, my left calf was crampy in the car on the way home.
Sunday
Resting HR 55. Sleep score 85 Good. Body battery 76/22. Weight 172.3.
Zwift - Pacer Group Ride: Volcano Flat in Watopia with Bernie
Relative effort 6. 12.63 mi. Time 40:12. Avg Speed 18.8 mph. Total Ascent 289 ft. Avg HR 103 bpm.
Niggles: I had to cut my ride short due to a migraine.
Saint Patrick’s Day 5k
Relative effort 37. Emily’s Power for a Cure. AG first. Avg Pace 7:39 /mi, but the course was short. Garmin Avg Pace 7:52 /mi. Avg GCT Balance 52.1% L / 47.9% R. HR 161 bpm.
Niggles: I wasn't feeling it.
