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.