Week 17

Week of April 24

Relative effort: 159

Runs/mileage: 5/25.9 - 4:07

Rides/mileage: 5/86.2 - 5:01

X-training time: 1:47

Training time: 10:56

Resting HR: 54

Average weight: 174.9

Sleep score: 75

Stress level: 30

Only four weeks until the beach and five weeks until the Horsey. Training for both starts this week.

Monday

Resting HR 52. Sleep score 77 Fair. Body battery 94/22. Weight 175.7.

Strength - pull

Lunch Run

Relative effort 11. 4.31 mi. Time 40:01. Avg Pace 9:17 /mi. Total Ascent 232 ft. Avg HR 136 bpm.

Niggles: None

Recover - anterior knee

Zwift - Pacer Group Ride: Volcano Circuit in Watopia with Bernie

Relative effort 11. 20.04 mi. Time 1:00:05. Avg Speed 20.0 mph. Total Ascent 522 ft. Avg HR 117 bpm.

Niggles: None

Tuesday

Resting HR 53. Sleep score 86 Good. Body battery 82/27. Weight 173.5.

Strength - DL, swings, rows, squats, push up 3 rounds of 8. TKE, SLR, kneeling HF

Track Workout with The Long Run

This was hard for multiple reasons:

1. haven't done speed work in several weeks
2. felt bloated due to poor timing with meals
3. it's always harder in the evening
4. limited heat acclimation

Relative effort 38. 3 x 800m (3:36.9, 3:32.7, 3:34.5)

Niggles: None

Wednesday

Resting HR 54. Sleep score 82 Good, I was up too late watching TV. I need to stop this. Body battery 78/27. Weight 172.5.

Strength - squat variations (The narrow stance squat caused a little knee pain. I was able to modify with no further issue.), kneeling press with rotation

Strength - NTC Quick Core Crush

Zwift - Pacer Group Ride: Volcano Circuit in Watopia with Bernie

Relative effort 10. 20.07 mi. Time 1:00:09. Avg Speed 20.0 mph. Total Ascent 531 ft. Avg HR 111 bpm.

Niggles: I do feel this in my knee but not as pain.

Dinner at Inskip Grill with Danny and Justin. The food and service were great. I over ate.

Thursday

Resting HR 56. Sleep score 48 Poor. Body battery 69/20. Weight 176.0.

Over eating is every bit as bad on your sleep score as alcohol. Also not optimal for the beach bod.

Why am I so far off from my Garmin Race Predictor's times?

Strength - NTC Tank Top Arms

Afternoon Run

Relative effort 20. 5 x 150m (41.2, 42.4, 43.0, 40.5, 41.6). Fun run in the rain with a Noelton finisher.

Niggles: None

I had my 5th migraine of the month.

Friday

Resting HR 57. Sleep score 83 Good. Body battery 60/15. Weight 175.6.

NTC Rise & Flow Yoga

Lunch Run

Relative effort 25. Easy with with hills. 7.71 mi. Time 1:15:01. Avg Pace 9:44 /mi. Total Ascent 415 ft. Avg HR 139 bpm.

Niggles: I had a bit of a left glute issue.

I had some left calf cramping before bed. I used Ancient Minerals on both calves and left glute and took my magnesium supplement.

Saturday

Resting HR 56. Sleep score 65 Fair. Body battery 63/13. Weight 175.0.

Ride the Plains 1

Relative effort 16. 21.28 mi. Time 1:26:14. Avg Speed 14.8 mph. Total Ascent 1,240 ft. Avg HR 117 bpm.

Niggles: None

My bike computer died and I charged it to 100% just last night. Probably user error.

Ride the Plains 2

Relative effort 9. 12.88 mi. Time 47:37. Avg Speed 16.2 mph. Total Ascent 549 ft. Avg HR 122 bpm.

Niggles: None

The weather was great, the distance was manageable, and I truely enjoyed the experience. All in all, it was a wonderful day that reminded me how much I enjoy cycling.

Sunday

Resting HR 54. Sleep score 82 Good. Body battery 93/25. Weight 175.9.

Lunch Ride

Relative effort 7. 11.92 mi. Time 47:24. Avg Speed 15.1 mph. Total Ascent 361 ft. Avg HR 109 bpm.

Niggles: None

KTC Blackhorse Bourbon Run

Relative effort 5. 2.00 mi. Time 19:40. Avg Pace 9:50 /mi. Total Ascent 120 ft. Avg HR 136 bpm.

Niggles: None

Nutrition for week 1 of 4 until the beach got derailed Wednesday with the Inskip Grill. I did have a big training week with almost 11 hours. I need to fuel better next week.