Week 11

Week of March 13

Relative effort: 161

Runs/mileage: 5/35.5

Rides/mileage: 2/44.5

X-training time: 1:53

Training time: 9:52

Resting HR: 53

Average weight: 170.0

Sleep score: 86

Stress level: 25

Monday

Resting HR 54. Sleep score 88 Good. Body battery 85/25. Weight 171.6.

NTC Gentle Yoga: My body responded really well to this routine.

Lunch Run

Relative effort 25. 7.66 mi. Time 1:10:03. Avg Pace 9:09 /mi. Total Ascent 405 ft. Avg HR 139 bpm.

Niggles: My hamstring were a little glitchy on the hills.

Tuesday

Resting HR 54. Sleep score 80 Good. Body battery 94/31. Weight 170.3.

I had a rough start to last night's sleep. At 10:52 I had a very mild anxiety attack. Woke up from a dream that I can’t remember but thankfully it only lasted a couple minutes. I had ~2 bourbon drinks.

Afternoon Run

Relative effort 7. 3.27 mi. Time 31:01. Avg Pace 9:29 /mi. Total Ascent 100 ft. Avg HR 133 bpm.

Niggles: Forth consecutive day of running and I'm feeling it.

Activity

Relative effort 10. 18.17 mi. Time 1:00:13. Avg Speed 18.1 mph. Total Ascent 568 ft. Avg HR 113 bpm.

Niggles: None

Post Ride Lower Body Stretch

Wednesday

Resting HR 53. Sleep score 89 Good. I slept much better last night. Body battery 96/27. Weight 169.7.

Zwift - Tour of Watopia 2023 | Stage 2 | Standard Route on Out And Back Again in Watopia

Relative effort 18. 26.33 mi. Time 1:28:53. Avg Speed 17.8 mph. Total Ascent 1,096 ft. Avg HR 119 bpm.

Niggles: None

Thursday

Resting HR 54. Sleep score 90 Excellent. Body battery 96/18. Weight 169.3, two consecutive days below 170.

I had fasting lab work this morning. The heat went out last night and AA Air had to come over. I had an unexpected meeting. All of which led to stressors outside of my control.

Tempo Repeats

Relative effort 47. 2 x 10 minutes hard (rep 1: Avg pace 8:09 | rep 2: Avg pace 7:46). Hard is a feeling not a pace.

Niggles: Nothing felt great.

Friday

Resting HR 52. Sleep score 81 Good. Body battery 77/22. Weight 168.5.

My lower back is a little sore. I need to be more diligent with strength training.

Lunch Run

Relative effort 19. 6.01 mi. Time 56:48. Avg Pace 9:27 /mi. Total Ascent 109 ft. Avg HR 141 bpm.

Niggles: No niggles, but my glutes are sore.

My legs were very achy post-run.

Saturday

Resting HR 53. Sleep score 79 Fair. Body battery 88/29. Weight 169.0.

Pre-Run Strength and Mobility

Long Run

Relative effort 28. 12.07 mi. Time 1:52:08. Avg Pace 9:18 /mi. Total Ascent 377 ft. Avg HR 134 bpm.

Niggles: None

Hung out with run buddies after at Calhoun's

Sunday

Resting HR 51. Sleep score 94 Excellent. Body battery 100/50. Weight 171.3.

Hi-Wire Yoga with Jill. I discovered a strength/pain discrepency while doing side angle.