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.