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.