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.