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.