Week 21

Week of May 22

Relative effort: 158

Runs/mileage: 2/8.19

Rides/mileage: 3/118.14

X-training time: 2:53

Training time: 12:07

Resting HR: 54

Average weight: Vacation with no scales

Sleep score: 73

Stress level: 35

Vacation week

Monday

Resting HR 54. Sleep score 82 Good. Body battery 84/18.

Easy Run

Relative effort 9. 4.04 mi. Time 39:02. Avg Pace 9:40 /mi. Total Ascent 7 ft. Avg HR 135 bpm.

Niggles: Nothing but some soreness from yesterday.

Dinner at Dead Dog Saloon. Evening walk .90 miles to buy some milk, the line was too long at Melt.

Tuesday

Resting HR 54. Sleep score 84 Good. Body battery 81/22.

Intervals

Relative effort 15. 4 x 20s. 6 x 200m (0:51.8, 0:50.4, 0:48.4, 0:48.1, 0:47.7, 0:46.1). I got faster on every interval. This is the way!

Niggles: None

Beach walk 1.0 miles

NTC Tank Top Arms

Wednesday

Resting HR 49. Sleep score 80 Good. Body battery 92/31.

Two beach walks and a walk to Melt

Dinner at Crab Catchers

Thursday

Resting HR 55. Sleep score 79 Fair. Body battery 80/17.

Up early for a 6:45 flight home. Travel to Geargetown, KY.

Pull Strength - Bands. Slant board knee exercises. Hops 12, 6, 8. KB row and DL.

Dinner at Buc-ee's

Friday

Resting HR 55. Sleep score 71 Fair. Body battery 77/16.

Horsey Day 1

Relative effort 26. 30.10 mi. Time 1:58:23. Avg Speed 15.3 mph. Total Ascent 1,982 ft. Avg HR 123 bpm.

Niggles: My knee was acting up after about 25 miles.

Lunch at Country Boy Brewery. Dinner at Galvin's.

Saturday

Resting HR 56. Sleep score 70 Fair. Body battery 69/6.

Horsey Day 2 part 1

Relative effort 50. My computer battery died. 46.99 mi. Time 3:14:39. Avg Speed 14.5 mph. Total Ascent 2,743 ft. Avg HR 126 bpm.

Niggles: None

Horsey Day 2 part 2

Relative effort 20. I managed my effort well and we got faster for the second half. 18.73 mi. Time 1:14:11. Avg Speed 15.1 mph. Total Ascent 1,514 ft. Avg HR 131 bpm.

Niggles: None

Dinner at The Local Feed

Sunday

Resting HR 58. Sleep score 42 Poor. Body battery 29/5.

Not feeling great, up 3 times with bowel issues.

Horsey Day 3

Relative effort 18. Rainy and cold ride to get the Trifecta pin. 22.32 mi. Time 1:26:29. Avg Speed 15.5 mph. Total Ascent 896 ft. Avg HR 122 bpm.

Niggles: None

Breakfast at Waffle House. After the ride, we spent the rest of the day touring distilleries. Woodford Reserve, Buffalo Trace, Castle and Key, and Four Roses. Castle and Key was my favorite. Dinner at Carson's in Lexington.

My knee became an issue after dinner while we were walking around downtown Georgetown.

Week 20

Week of May 15

Relative effort: 95

Runs/mileage: 4/20.3

Rides/mileage: 0/0

X-training time: 2:08

Training time: 5:28

Resting HR: 54

Average weight: 174.7

Sleep score: 77

Stress level: 26

I'm focusing on reducing my added sugar intake.

Monday

Resting HR 52. Sleep score 84 Good. Body battery 100/26. Weight x175.8 .

Morning Stretch

Lunch Run

Relative effort 34. 6.37 mi. Time 1:00:03. Avg Pace 9:25 /mi. Total Ascent 272 ft. Avg HR 144 bpm.

Niggles: None that I can remember

Evening Stretch

Tuesday

Resting HR 54. Sleep score 77 Fair. Body battery 84/15. Weight 173.6.

Hill Repeats

Relative effort 19. 4 x 20s strides (7:39 to 7:07 pace). 6 x ~200m hills (0:53.6, 0:54.6, 0:52.4, 0:53.6, 0:53.8, 0:50.7).

Niggles: No niggles but I am not feeling fresh.

Total Body Strength - Warm up with bands. KB DL, row, and kneeling press. Dumbbell chest press. Spanish squats, TKE, and SLR.

Wednesday

Resting HR 57. Sleep score 65 Fair. Body battery 61/22. Weight 173.8.

Total recovery day

Thursday

Resting HR 52. Sleep score 83 Good. Body battery 100/21. Weight 174.0.

TLR Track Workout from Onward PT

Relative effort 11. 6 x 300m (1:15.1, 1:09.6, 1:09.9, 1:08.9, 1:09.8, 1:10.2. Avg Pace 6:18)

Niggles: I had some knee pain running back to Onward.

Friday

Resting HR 54. Sleep score 64 Fair. Body battery 67/25. Weight 174.8.

Travel to Johnson City to visit mom.

Saturday

Resting HR 54. Sleep score 78 Fair. Body battery 80/34. Weight 176.0.

Travel to Myrtle Beach

Dinner at Snooky's on the Ocean. Evening walk to Melt for a Meltshake 1.3 miles.

Sunday

Resting HR 54. Sleep score 85 Good. Body battery 86/38.

Morning Run

Relative effort 18. 6 x 150m (0:38.7, 0:34.7, 0:33.6, 0:33.6, 0:36.8, 0:33.7)

Niggles: None

Gym Session - Arc Trainer, lunges 3x10, SL RDL 3 X 5-6, walkout -> plank -> pushup -> press

Dinner at Joe's Bar and Grill. Evening walk 1.0 miles to Melt for a Meltshake.

Week 19

Week of May 8

Relative effort: 179

Runs/mileage: 5/29.4

Rides/mileage: 1/18.7

X-training time: 1:28

Training time: 7:23

Resting HR: 56

Average weight: 173.8

Sleep score: 63

Stress level: 30

Two weeks until the beach and three weeks until Horsey. Goals: Running 4 hours. Cycling 5.5 - 6. Strength and Flexibility as much as possible.

Monday

Resting HR 54. Sleep score 74 Fair. Body battery 73/18. Weight 173.7.

NTC Tank Top Arms

Evening Cherokee Blvd Run

Relative effort 55. 5.36 mi. Time 50:01. Avg Pace 9:20 /mi. Total Ascent 368 ft. Avg HR 153 bpm.

Niggles: None

Tuesday

Resting HR 58. Sleep score 54 Poor. Body battery 55/10. Weight 171.9.

Greenway Intervals

Relative effort 31. 5 x 20s strides. 6 x 300m (1:14.1, 1:11.9, 1:11.9, 1:11.5, 1:10.7, 1:09.1)

Niggles: No niggles, but I'm sore

Wednesday

Resting HR 57. Sleep score 60 Fair. Body battery 63/15. Weight 173.2.

NTC Lower-Body Restorative Sequence

Strength - Pull: Band row with lunge, pull down, straight arm pull 3 x 10. KB: row and DL 40# 3 x 6. Pull ups: regular 3, assisted 5, eccentric 3.

Turnpike Lollypop

Relative effort 11. 18.68 mi. Time 1:09:45. Avg Speed 16.1 mph. Total Ascent 479 ft. Avg HR 121 bpm.

Niggles: I'm experiencing a little left groin issue.

Thursday

I was up a little too late last night.

Resting HR 59. Sleep score 69 Fair. Body battery 68/23. Weight 174.6.

Recover Anterior Knee - with push ups 4 x 10 and calf and hamstring stretch x 2

TLR Track Workout from Onward PT

Relative effort 15. Ladder 400m (1:43.7) 800m (3:31.2) 400m (1:38.2)

Niggles: None but I need more warm up prior to fast reps.

Friday

Resting HR 54. Sleep score 80 Good. Body battery 83/21. Weight 173.0.

NTC Rise & Flow

Activity

Relative effort 33. 5.20 mi. Time 50:02. Avg Pace 9:37 /mi. Total Ascent 355 ft. Avg HR 146 bpm.

Niggles: None, hot and hilly.

Saturday

Resting HR 58. Sleep score 56 Poor. Body battery 60/19. Weight 175.1.

Long Run

Relative effort 25. 10.02 mi. Time 1:36:37. Avg Pace 9:39 /mi. Total Ascent 253 ft. Avg HR 134 bpm.

Niggles: None but I felt rough and tired.

Sunday

Resting HR 57. Sleep score 49 Poor. Body battery 64/23. Weight 174.8.

We traveled to VA for Mother's day and spent the day in the hospital with mom. She had a fall that caused a compound frature with a 6 inch wound.

Week 18

Week of May 1

Relative effort: 169

Runs/mileage: 5/24.5

Rides/mileage: 4/94.4

X-training time: 1:49

Training time: 11:37

Resting HR: 55

Average weight: 173.9

Sleep score: 77

Stress level: 30

Of the 5 Saturdays in April all but one was a race or event.

1. April 8 - Carmel HM: 5th AG and just missed a PR
2. April 15 - Ville to Ville: lots of heat and hills, I had the second most difficult leg
3. April 22 - Dogwood 5k: 3rd AG this was all I had left
4. April 29 - Ride the Plains: a wonderful day that reminded me how much I enjoy cycling

Three weeks until the beach and four weeks until Horsey. Goals are 4 hours of running and 5.5 - 6 hours of cycling.

Monday

Resting HR 52. Sleep score 77 Fair. Body battery 96/25. Weight 175.5.

Strength - pull (Band pull down, row with lunge, and straight arm pull. KB row and DL. Pull ups eccentric and assisted)

Lunch Run

Relative effort 12. 4.19 mi. Time 40:03. Avg Pace 9:33 /mi. Total Ascent 250 ft. Avg HR 137 bpm.

Niggles: Knee was a little janky...

Zwift - Castle to Castle in Makuri Islands with Bernie

Relative effort 11. 19.22 mi. Time 1:05:06. Avg Speed 17.7 mph. Total Ascent 751 ft. Avg HR 112 bpm.

Niggles: None

Recover - Post ride full body stretch and roll

Tuesday

Resting HR 57. Sleep score 62 Fair. Body battery 75/20. Weight 173.5.

NTC Rise & Flow Yoga

Morning Ladder Intervals

Relative effort 34. 100m 24.4, 200m 50.2, 400m 1:44.1, 600m 2:23.8, 600m 2:31.9, 400m 1:39.4, 200m 46.5, 100m 23.8. Plus Chestnut Ridge x 2.

Niggles: None

Recover Anterior Knee

Iced and wrapped my knee. I have all this popping in my knee, when rising to stand and going down stairs. I want it GONE...

Wednesday

Resting HR 57. Sleep score 75 Fair. Body battery 70/19. Weight 173.0.

Strength - DL, swings, rows, squats, push up 3 rounds of 10. TKE and SLR. I did this workout with my knee wrapped. I also did some yoga and modified step downs. I had my first earthing session during lunch.

Evening Ride

Relative effort - I forgot my HRM and have no data. 26.58 mi. Time 1:42:30. Avg Speed 15.6 mph. Total Ascent 1,096 ft. Calories 1,653. My desire to do the Wednesday group ride is mostly gone. Honestly I don't know why I would ever go back.

Niggles: right hamstring. I must add hamstring strengthening to the weekly program.

Wrapping and Ice legs

Thursday

Resting HR 57. Sleep score 76 Fair. Body battery 72/. Weight 174.2.

NTC Quick Core Crush with step downs and SL RDL

Zwift - Castle to Castle in Makuri Islands with Bernie

Relative effort 11. Putting together consecutive days in the saddle. 17.99 mi. Time 1:00:01. Avg Speed 18.0 mph. Total Ascent 689 ft. Avg HR 115 bpm.

Niggles: None, felt good

TLR Track Workout from Onward PT

Relative effort 15. 8 x 200m (46.1, 51.2, 49.6, 49.9, 49.8, 50.5, 49.4, 48.9). This was fun!

Niggles: None

Day 2 of earthing

Friday

Resting HR 55. Sleep score 84 Good. Body battery 60/21. Weight 173.1.

Strength - Iso, slant, and Spanish squats. Swiss ball HS. kneeling press with rotation. Hip flexor

Wrapped and iced my knee

Saturday

Resting HR 52. Sleep score 79 Fair. Body battery 100/21. Weight 174.4.

Runner's Market Group Run

Relative effort 21. 8.07 mi. Time 1:21:39. Avg Pace 10:07 /mi. Total Ascent 463 ft. Avg HR 132 bpm.

Niggles: None

Earthing day 4

Sunday

Resting HR 52. Sleep score 88 Good. Body battery 87/13. Weight 173.7.

Crybaby Out N Back

Relative effort 23. 30.57 mi. Time 1:57:51. Avg Speed 15.6 mph. Total Ascent 1,509 ft. Avg HR 118 bpm.

Niggles: None

KTC Clinch River Brewing Run

Relative effort 7. 2.65 mi. Time 25:05. Avg Pace 9:29 /mi. Total Ascent 39 ft. Avg HR 138 bpm.

Niggles: None

Earthing day 5