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.