Week 25

Week of June 19

Relative effort: 121

Runs/mileage: 4/20.9

Rides/mileage: 4/78.6

X-training time: 1:29

Training time: 9:33

Resting HR: 53

Average weight: 175.0

Sleep score: 75

Stress level: 29

Lots of things to work on this week.

Monday

Resting HR 50. Sleep score 67 Fair. Body battery 76/33. Weight 177.4. I'm in a constant fight with my weight.

Intermittent hard rain and storms all day along with feeling pretty crappy has led to a no run day.

Zwift - Big Foot Hills in Watopia with Bernie

Relative effort 9. 17.91 mi. Time 1:00:33. Avg Speed 17.7 mph. Total Ascent 886 ft. Avg HR 106 bpm.

Niggles: I felt something in my left lateral knee.

Yoga Core

Tuesday

Resting HR 50. Sleep score 83 Good. Body battery 99/19. Weight 175.9.

Pre-Run Yoga Core

Hill Repeats

Relative effort 24. 8 x 60s (Chestnut Ridge) Avg Pace 7:42.

Niggles: None

I saw a couple TT racers prepping for Thursday's race. I spoke with one named Mallory MacRostie.

Gym Session - Elliptical 5’. SL Leg Extension 10 3/10. SL Seated Leg Curl 20 3/7. Glute 50 3/7. Pull ups 3. KB DL 30 3/7. Lat Pulldown 110 1/5 120 2/5. Bench 115 1/5 135 2/4. Shoulder press 65 3/7. SL squat BW 2/8 10 2/8.

Wednesday

Resting HR 52. Sleep score 85 Good. Body battery 81/27. Weight 174.9.

Pre-Run Plyos and A-Skips

Morning Run

Relative effort 16. Easy with 5 x 20s strides. 5.48 mi. Time 53:01. Avg Pace 9:40 /mi. Total Ascent 104 ft. Avg HR 139 bpm.

Niggles: None, but I wasn't feeling great.

Zwift - Big Foot Hills in Watopia with Bernie

Relative effort 11. 18.54 mi. Time 1:01:12. Avg Speed 18.2 mph. Total Ascent 869 ft. Avg HR 117 bpm.

Niggles: None

Thursday

Resting HR 53. Sleep score 86 Good. Body battery 91/24. Weight 174.0.

Yoga Core

Spinning Around the TT Course

Relative effort 7. It was raining and I got a little cold. None of the cycling crew showed up for the women's race. I stayed until the women finished (Chloe Dygert won).

Niggles: None

Zwift - Neokyo All-Nighter in Makuri Islands with Bernie

Relative effort 8. 14.24 mi. Time 45:12. Avg Speed 18.9 mph. Total Ascent 502 ft. Avg HR 116 bpm.

Niggles: None

Greenway 200s

Relative effort 8. 4 x 200m (50.9, 48.1, 49.7, 45.8)

Niggles: I'm still getting the occasional glute pain with the harder efforts.

I got a text message from Sherry saying they were worn out and needed me to come up to stay Friday night. Their plan didn't make it one week.

Friday

Resting HR 56. Sleep score 73 Fair. Body battery 73/14. Weight 173.7.

Pre-Run Plyos and A-Skips

Morning Run

Relative effort 20. 6.27 mi. Time 1:00:03. Avg Pace 9:35 /mi. Total Ascent 301 ft. Avg HR 140 bpm.

Niggles: None

Zwift - Neokyo All-Nighter in Makuri Islands with Bernie

Relative effort 10. 19.30 mi. Time 1:00:24. Avg Speed 19.2 mph. Total Ascent 630 ft. Avg HR 111 bpm.

Niggles: None

Travel to Virginia

Saturday

Resting HR 51. Sleep score 74 Fair. I slept better than expected. Body battery 79/33.

Spent the night with mom assisting with her recovery.

Travel home from Virginia. The situation up there is not good. By the time I got home I was exhausted.

Sunday

Resting HR 52. Sleep score 78 Fair. Body battery 100/17. Weight 174.9.

Yoga Core

We spent the day walking around and watching the USA Cycling Road Race Championships. 14,188 steps ~ 7.5 miles.

Week 24

Week of June 12

Relative effort: 122

Runs/mileage: 5/27.2

Rides/mileage: 1/13.7

X-training time: 1:55

Training time: 7:23

Resting HR: 53

Average weight: 176.0

Sleep score: 73

Stress level: 28

Monday

Resting HR 52. Sleep score 77 Fair. Body battery 93/29. Weight 175.7.

I was awake on and off throughout the night but finally went to sleep and ended up over sleeping. I didn't leacve to run until after 7:00.

Morning Run

Relative effort 18. 5.25 mi with 5 x 20s strides. Time 50:04. Avg Pace 9:33 /mi. Total Ascent 102 ft. Avg HR 139 bpm.

Niggles: None

Night Yoga

Tuesday

Resting HR 53. Sleep score 69 Fair. Body battery 80/12. Weight 176.6.

Pre-Run Plyos

Track Tuesday

Relative effort 20. 4 x 100m. 8 x 200m.

Niggles: My glutes have issues.

Gym Session - Pilot

Cherokee Spin

Relative effort 9. 13.67 mi. Time 1:00:06. Avg Speed 13.6 mph. Total Ascent 446 ft. Avg HR 106 bpm.

Niggles: None

Wednesday

Resting HR 53. Sleep score 78 Fair. Body battery 67/21. Weight 175.4.

I slept in and woke with a slight headache.

Shake Out

Relative effort 9. 3.25 mi. Time 30:02. Avg Pace 9:15 /mi. Total Ascent 91 ft. Avg HR 139 bpm.

Niggles: None

Thursday

Resting HR 52. Sleep score 85 Good. Body battery 95/18. Weight 174.8.

Lunch Yoga

Hal Canfield

Relative effort 14. This was not a great time but it was a really good effort. Avg HR 171. Official Chip Time 6:41.44.

Niggles: None

Friday

Resting HR 55. Sleep score 45 Poor. Body battery 52/17. Weight 176.9.

Gym Session at YMCA Pilot - Elliptical 5’. Seated Row 110 120 130 3/7. Back ext 3/6. Incline bench 95 1/5 115 1/5 135 1/2. Shoulder press 65 1/5 75 2/5. KB SL RDL 40 1/6 50 2/5. SL Leg Press 60 1/8 65 1/8 70 1/8 I can see a difference between my quads. SL Leg Extension 10 3/10

I chose to go low carb for the day.

Saturday

Resting HR 54. Sleep score 76 Fair. Body battery 100/5. Weight 176.1.

Pre-Run Yoga with some core

Long Run with John and Justin

Relative effort 27. 10.10 mi with a slight pick at the end. Time 1:42:35. Avg Pace 10:09 /mi. Total Ascent 389 ft. Avg HR 134 bpm.

Niggles: None

Lunch at Woody's and Aleia's wedding didn't allow for great recovery but it was fun.

Sunday

Resting HR 51. Sleep score 79 Fair. Body battery 83/7. Weight 176.2. My weight was up .1, so yesterday was a success in having fun while enjoying the day with friends and family.

Golf at Ridgewood with Justin, Jud, and David. We all had several good shots and we all had fun. Dinner at El Jinete.

Week 23

Week of June 5

Relative effort: 138

Runs/mileage: 6/33.7

Rides/mileage: 2/33.6

X-training time: 3:05

Training time: 10:38

Resting HR: 50

Average weight: 175.6

Sleep score: 80

Stress level: 22

Switching to mostly morning runs. Less distraction... Less sugar... More plyos... More run miles... More stretching...

Monday

Resting HR 57. Sleep score 74 Fair. Body battery 72/22. Weight 175.6.

Pre-Run Stretch

Easy Morning Run

Relative effort 25. 3 x Chestnut Ridge. 5 x 20s strides. 5.23 mi. Time 50:03. Avg Pace 9:34 /mi. Total Ascent 222 ft. Avg HR 143 bpm.

Niggles: None

I worked on my bike on and off all day and finally got it working but it is still a little glitchy.

Yoga Before Bed Emphasis on hip opening

Tuesday

Resting HR 59. Sleep score 63 Fair. Body battery 79/25. Weight 176.1.

Pre-Run Stretch

Hill Repeats

Pre-run plyos. Relative effort 13. 8 x 40s. Avg Pace 7:34. I got faster on all but one

Niggles: None

Gym Session at YMCA Powell: Incline bench. Shoulder press. Hammer Tricep Press. SL RDL with KB. Lat Pulldown. Core.

Night Yoga

Wednesday

Resting HR 52. Sleep score 83 Good. Body battery 96/33. Weight 175.6.

Zwift - Sprinter's Playground in Makuri Islands with Bernie

Relative effort 9. 18.43 mi. Time 1:00:38. Avg Speed 18.2 mph. Total Ascent 545 ft. Avg HR 103 bpm.

Niggles: None

Global Run Day

Relative effort 21. 5.37 mi. Time 50:04. Avg Pace 9:19 /mi. Total Ascent 411 ft. Avg HR 140 bpm. It was great catching up with Danny, Todd, and others.

Niggles: None

Night Yoga

Thursday

Resting HR 42. Sleep score 77 Fair. Body battery 95/39. Weight 175.6.

I had a nap today and my resting HR dropped to 42. That is some superior napping.

TLR Track Thursday

Relative effort 14. 2 x (100 - 19.6, 19.6. 200 - 43.8, 41.7. 300 - 70.9, 66.2. 200 - 45.0, 46.0. 100 - 19.4, 20.3)

Niggles: The speed work sometimes make my glutes feel like they are pulling away from the bone. The second 300 made me have a slight anxiety issue.

Night Yoga

Friday

Resting HR 52. Sleep score 92 Excellent. Body battery 100/25. Weight 174.8.

Pre-Run Yoga

Morning Run

Relative effort 13. 5.22 mi with 5 x 20s strides. Time 50:09. Avg Pace 9:36 /mi. Total Ascent 67 ft. Avg HR 137 bpm.

Niggles: None

Gym Session at the Pilot YMCA

Night Yoga

Saturday

Resting HR 50. Sleep score 82 Good. Body battery 97/29. Weight 175.6.

Pre-Run Yoga

Morning Run

Pre-run plyos. Relative effort 24. 9.08 mi. Time 1:25:03. Avg Pace 9:22 /mi. Total Ascent 180 ft. Avg HR 137 bpm. I did a couple miles with John.

Niggles: None, I felt good today, better than expected.

Hung out with Nash all day post run.

Sunday

Resting HR 47. Sleep score 87 Good. Body battery 100/37. Weight 175.8 .

The threat of rain and thunderstorms made us bail on Kim's birthday ride. Looks like we were the only ones who did.

Zwift - Watopia's Waistband in Watopia

Relative effort 7. 15.16 mi. Time 1:00:31. Avg Speed 15.0 mph. Total Ascent 302 ft. Avg HR 97 bpm.

Niggles: None, but my blood sugar felt like it was dropping so I had to pause the ride for a bit to get some food. I felt better after eating.

Ice legs after the ride.

Dinner at Calhourns where I had nachos and a couple beers. Desert at the Pharmacy. I don't know what the cause was, but I had a headache and gut issues the rest of the night.

Week 22

Week of May 29

Relative effort: 212

Runs/mileage: 4/22.96

Rides/mileage: 3/79.37

X-training time: 1:59

Training time: 10:48

Resting HR: 56

Average weight: 175.4

Sleep score: 77

Stress level: 31

I'm in need of an alcohol cleanse.

Monday Memorial Day

Resting HR 57. Sleep score 82 Good. Body battery 63/21.

Travel from KY

Tuesday

Resting HR 56. Sleep score 84 Good. Body battery 100/10. Weight 176.2.

Recover Anterior Knee

Intervals Part 1

Relative effort 13. 800m 3:29.9. 200m 0:55.0. This should have been 2 x 600m but I had the workout setup for 200m.

Niggles: None

Intervals Part 2

Relative effort 45. 4 x 600m (2:36.1, 2:49.9, 2:47.9, 2:40.9)

Niggles: On the last 600 I was struck with a little anxiety. I managed it okay.

YMCA Gym Session - Leg press, incline bench, Seated Row, shoulder press. KB and core finisher.

Wednesday

Resting HR 58. Sleep score 77 Fair. Body battery 56/19. Weight 175.7.

NTC Gentle Yoga

Smokey's Evening Ride

Relative effort 24. 26.57 mi. Time 1:40:47. Avg Speed 15.8 mph. Total Ascent 1,060 ft. Avg HR 125 bpm. Fun ride with a small crew.

Niggles: None

Thursday

Resting HR 58. Sleep score 78 Fair. Body battery 81/. Weight 176.1.

No alcohol this week. I was due a cleanse from last week's vacation and Horsey.

Zwift - Pacer Group Ride: Wandering Flats in M

Relative effort 10. 19.13 mi. Time 1:00:28. Avg Speed 19.0 mph. Total Ascent 522 ft. Avg HR 109 bpm.

Niggles: None

TLR Track Workout from Onward PT

Relative effort 12. 8 x 200m (0:48.3, 0:46.3, 0:47.8, 0:46.4, 0:45.5, 0:46.9, 0:45.4, 0:44.8)

Niggles: None

Friday

Resting HR 59. Sleep score 60 Fair. Body battery 68/14. Weight 175.1.

NTC Restorative Yin

Afternoon Run

Relative effort 35. 6.05 mi. Time 1:00:01. Avg Pace 9:55 /mi. Total Ascent 286 ft. Avg HR 145 bpm.

Niggles: This effort was hot and hard.

YMCA Gym Session at Powell

Saturday

Resting HR 55. Sleep score 75 Fair. Body battery 70/. Weight 174.6.

Some pre-run stretching

Runner's Market First Saturday of June Run

Relative effort 28. 8.11 mi. Time 1:20:02. Avg Pace 9:52 /mi. Total Ascent 452 ft. Avg HR 139 bpm.

Niggles: None

Travel up and back to Kingsport to visit mom at Asbury Place.

Sunday

Resting HR 50. Sleep score 83 Good. Body battery 96/7. Weight 174.8.

SoKno Ride - the Barley's Route

Relative effort 33. 33.67 mi. Time 2:14:19. Avg Speed 15.0 mph. Total Ascent 1,788 ft. Avg HR 123 bpm.

Niggles: My bike was being difficult, the right shifter wouldn't connect.

Way too much socializing and not nearly enough recovery.