Week 9

Week of February 27

Relative effort: 242

Runs/mileage: 4/27.4

Rides/mileage: 1/17.5

X-training time: 2:45

Training time: 7:48

Resting HR: 52

Average weight: 172.3

Sleep score: 94

Stress level: 27

Monday

Resting HR 51. Sleep score 91 Excellent. Body battery 100/37. Weight 173.5.

Strength and Mobility

Zwift - Castle to Castle in Makuri Islands

Relative effort 11. 17.52 mi. Time 1:03:30. Avg Speed 16.6 mph. Total Ascent 522 ft. Avg HR 116 bpm.

Niggles: None

5 days until Myrtle Beach

Tuesday

Resting HR 54. Sleep score 77 Fair. Body battery 87/25. Weight 172.6.

Short Tempo

Relative effort 14. 5 minutes at 7:29 pace

Niggles: None. I was in a dark place this morning, just a SHIT mood. It is frustrating to be so fit but structurally not sound. Running helped, running always helps!

4 days until Myrtle Beach

Wednesday

Resting HR 54. Sleep score 89 Good. Body battery 91/21. Weight 170.9.

Pre-Run Strength and Mobility

Morning Run

Relative effort 9. 4.23 mi. Time 40:03. Avg Pace 9:28 /mi. Total Ascent 40 ft. Avg HR 130 bpm.

Niggles: None

Thursday

Resting HR 53. Sleep score 86 Good. Body battery 87/30. Weight 172.1.

NTC Active Recovery Yoga

Travel to Myrtle Beach

Lunch at Maurice's Piggy Park

Dinner at Crab Catchers

Friday

Resting HR 49. Sleep score 84 Good. Body battery 100/29.

Shake Out Run

Relative effort 11. 4.29 mi. Time 40:05. Avg Pace 9:20 /mi. Total Ascent 22 ft. Avg HR 134 bpm.

Niggles: None

NTC Runner’s Yoga Feet & Ankles

Breakfast at Blueberry Grill

Dinner at Snooky's on the Water

Saturday

Resting HR 55. Sleep score 84 Good. Body battery 84/5.

Myrtle Beach Half Marathon

Relative effort 175, but without my HRM. 1:48:39. 7th AG. 235th Overall.

Niggles: This was not a day for a PR. The average temperature was 75.9 with a little wind. The best takeaway was that I didn't have any foot or knee pain.

Lunch at Crab Catchers

Dinner at Boardwalk Billy's

Sunday

Resting HR 51. Sleep score 82 Good. Body battery 81/15.

Walked to Hoskins for breakfast.

Recovery Beach Walk

Relative effort 5. 2.00 mi. Time 40:53. Avg Pace 20:24 /mi. Avg HR 94 bpm. Calories 206.

Niggles: Some soreness from the race.

Gym Session

Dinner at Joe's Bar & Grill