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