Week 16

Week of April 17

Relative effort: 164

Runs/mileage: 3/15/3

Rides/mileage: 4/67.8

X-training time: 2:24

Training time: 9:14

Resting HR: 57

Average weight: 174.7

Sleep score: 71

Stress level: 31

Monday

Resting HR 58. Sleep score 72. Body battery 78/20. Weight 174.9.

Strength - Pull (KB row and staggered stance RDL, slant board step downs, anterior tib, and reverse squats. Pull ups and knee ups.)

Zwift - Pacer Group Ride: Neokyo All-Nighter in Makuri Islands with Bernie

Relative effort 10. 18.72 mi. Time 1:00:08. Avg Speed 18.7 mph. Total Ascent 771 ft. Avg HR 112 bpm.

Niggles: Legs are still very sore but the ride helped for a little while.

Tuesday

Resting HR 58. Sleep score 69 Fair. Body battery 77/17. Weight 174.8 - I'm trying to eat a little better.

NTC Restorative Yin and Meditation

NTC Quick Core Crunch - My abs are terribly weak.

Zwift - Pacer Group Ride: Neokyo All-Nighter in Makuri Islands with Bernie

Relative effort 11. 18.66 mi. Time 1:00:08. Avg Speed 18.6 mph. Total Ascent 778 ft. Avg HR 115 bpm.

Niggles: None - My soreness is improving

Wednesday

Resting HR 59. Sleep score 77 Good. Body battery 66/12. Weight 175.5.

Strength - Push

Wednesday Group Ride

Relative effort 19. I would give this ride 5 STARS! 16.56 mi. Time 1:08:08. Avg Speed 14.6 mph. Total Ascent 1,498 ft. Avg HR 126 bpm.

Niggles: None

Thursday

Resting HR 56. Sleep score 63 Fair. Body battery 56/15. Weight 173.6.

Lunch Run

Relative effort 14. 4.20 mi. Chestnut Ridge x 3. It's been 2 weeks since my last training run. Time 40:01. Avg Pace 9:32 /mi. Total Ascent 183 ft. Avg HR 138 bpm.

Niggles: None

I had a migraine after lunch that I treated with Tylenol.

Activity

Relative effort 15. 13.84 mi, Time 1:21:42. Avg Speed 10.2 mph. Total Ascent 352 ft. Avg HR 118 bpm.

Niggles: None

I signed up for Dogwood but I'll wait until last minute to commit.

Friday

Resting HR 57. Sleep score 69 Fair. Body battery 61/17. Weight 174.2.

Easy Run

Relative effort 15. 5 x 30 second strides. 4.63 mi. Time 45:18. Avg Pace 9:47 /mi. Total Ascent 77 ft. Avg HR 135 bpm.

Niggles: None

Saturday

Resting HR 56. Sleep score 61 Fair. Body battery 62/15.

Dogwood Classic 5k

Relative effort 41. It was first race in the Alhpafly. Time 22:41. Avg Pace 7:18. AG 3rd. I ahven't ran a 5k this fast since Dogwood in 2021.

Niggles: I had a little knee pain in the first mile.

I iced my knee a couple times.

Sunday

Resting HR 52. Sleep score 85 Good. Body battery 93/26. Weight 175.0.

I had good intentions about getting in a Zwift ride this morning but my knee was feeling a little janky.

Elst Yoga with Kaylan

Crafty West Beer Walk