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.