Week 12

Week of March 20

Relative effort: 213

Runs/mileage: 5/42.4

Rides/mileage: 2/38.7

X-training time: 1:30

Training time: 10:21

Resting HR: 53

Average weight: 171.5

Sleep score: 81

Stress level: 30, this is high

Monday

Resting HR 53. Sleep score 84 Good. Body battery 96/14. Weight 171.5.

Strength - core, KB, and push ups

Lunch Run

Relative effort 25. 7.48 mi. Time 1:10:02. Avg Pace 9:22 /mi. Total Ascent 421 ft. Avg HR 139 bpm.

Niggles: None

NTC Lower-Body Restorative Sequence

Tuesday

Resting HR 53. Sleep score 82 Good. Body battery 72/17. Weight 171.0.

I had my annual physical today and the results of my labs showed improvement in cholesterol. Unfortunately my vitamin D is low. Effects of vitamin D deficiency:

1. Fatigue
2. Not sleeping well
3. Bone pain or achiness
4. Depression or feelings of sadness
5. Hair loss
6. Muscle weakness
7. Loss of appetite
8. Getting sick more easily
9. Pale skin

Intervals

Relative effort 34. 12 x 1 minute Avg Pace 6:58.

Niggles: None

Zwift - Tick Tock in Watopia with Bernie

Relative effort 10. 20.25 mi. Time 1:00:08. Avg Speed 20.2 mph. Total Ascent 315 ft. Avg HR 112 bpm.

Niggles: None

Wednesday

Resting HR 54. Sleep score 75 Fair. Body battery 79/30. Weight 171.3.

Core with Heather Maclean

Zwift - Tour of Watopia 2023 | Stage 3 | Standard Route on Mountain Route in Watopia

Relative effort 18. 18.49 mi. Time 1:21:57. Avg Speed 13.5 mph. Total Ascent 2,238 ft. Avg HR 122 bpm.

Niggles: None

Post Ride Lower Body Stretch

Thursday

Resting HR 53. Sleep score 80 Good. Body battery 92/15. Weight 171.7.

Tempo

Relative effort 57. 30 minutes at 7:53 pace.

Niggles: I had a couple hip pings during the tempo.

Friday

Resting HR 51. Sleep score 80 Good. Body battery 86/29. Weight 171.3.

I've got some lower back soreness this morning.

Morning Run

Relative effort 19. 7.48 mi. Time 1:10:03. Avg Pace 9:22 /mi. Total Ascent 157 ft. Avg HR 137 bpm.

Niggles: None

Saturday

Resting HR 49. Sleep score 88 Good. Body battery 99/14. Weight 171.3.

Glute and Core Strength

CHKM Long Run from Eddie’s

Relative effort 46. 12.55 mi. Time 1:55:21. Avg Pace 9:12 /mi. Total Ascent 624 ft. Avg HR 141 bpm.

Niggles: My right food was hurting near the end of the run.

Sunday

Resting HR 56. Sleep score 80 Good. Body battery 78/25. Weight 172.8.

No strength or mobility but I did wash the truck and that a big job.

KTC Beer Walk from Albright

Hanging out with riunning and cycling friends