Week 30

Week of July 24

Relative effort: 148

Runs/mileage: 5/34.2

Rides/mileage: 1/19.6

X-training time: 1:53

Training time: 8:36

Resting HR: 53

Average weight: 175.1

Sleep score: 77

Stress level: 26

Monday

Resting HR 55. Sleep score 78. Body battery 84/20. Weight 173.9. I was down 4.3 lbs.

Yoga Core

Activity

Relative effort 14. 6.26 mi. Time 1:00:03. Avg Pace 9:36 /mi. Total Ascent 145 ft. Avg HR 132 bpm.

Niggles: Right hamstring is a little gimpy.

Gym Session - Elliptical 5’. Shoulder press 65 1/8 75 1/6 85 1/5. Barbell RDL 95 3/4. Dumbbell chest 40 3/7. SL Leg Press 75 1/8 95 2/8. Seated Leg Curl 35 2/5. Assisted pull up 100 18.

Ice legs

Tuesday

Resting HR 53. Sleep score 84. Body battery 93/30. Weight 174.2.

Morning Intervals

Relative effort 36. 5 x 20 seconds. 5 x 4 minutes (watch error on rep 1, Avg Pace 7:26).

Niggles: I managed the reps very well with limited hamstring issue. I had a very slight anxiety issue but I got through it.

Wednesday

Resting HR 53. Sleep score 73. Body battery 90/33. Weight 174.6.

Hip Strength

Gym Session - Elliptical 5’. Incline bench 95 1/7 125 2/6. Dumbbell press 35 3/6. KB SL RDL 40 3/7. Assisted pull up 100 23. Assisted dips 100 9.

Night Yoga

Thursday

Resting HR 54. Sleep score 68. Body battery 94/22. Weight 176.4.

My left glute is very sore from workouts yesterday.

Zwift - Tick Tock in Watopia

Relative effort 10. 19.55 mi. Time 1:00:16. Avg Speed 19.5 mph. Total Ascent 292 ft. Avg HR 112 bpm.

Niggles: None

Thursday Track

Relative effort 17. Feels like was over 100° per the Weather Underground. 8 x 150m (Avg Pace 6:02 - 6:44)

Niggles: Right hamstring

Friday

Resting HR 53. Sleep score 79. Body battery 78/21. Weight 174.3.

Morning Run

Relative effort 27. 7.25 mi. Time 1:10:02. Avg Pace 9:40 /mi. Total Ascent 166 ft. Avg HR 141 bpm.

Niggles: My hamstring was better than I expected.

Ice legs

Saturday

Resting HR 52. Sleep score 73. Body battery 80/24. Weight 177.1.

Yoga Core

Morning Long Run

Relative effort 32. Hot, hilly, and hard. 10.02 mi. Time 1:40:02. Avg Pace 9:59 /mi. Total Ascent 469 ft. Avg HR 138 bpm.

Niggles: My right hamstring did't like running up Noelton.

Ice legs

Travel to Virginia

Sunday

Resting HR 48. Sleep score 84. Body battery 100/39.

Travel home from Virginia.

We met Justin at South Coast then went to Elst.

Week 29

Week of July 17

Relative effort: 160

Runs/mileage: 4/33.1

Rides/mileage: 2/40.4

X-training time: 1:42

Training time: 8:42

Resting HR: 54

Average weight: 176.2

Sleep score: 70

Stress level: 32

Monday

Resting HR 55. Sleep score 69 Fair. Body battery 99/20. Weight 174.9.

Morning Run

Relative effort 21. 7.28 mi. Time 1:10:05. Avg Pace 9:38 /mi. Total Ascent 316 ft. Avg HR 137 bpm.

Niggles: None, but my calf and hamstring were a little grumpy.

Night Yoga

Ice Legs

Tuesday

Resting HR 54. Sleep score 76 Fair. Body battery 79/14. Weight 175.4.

Yoga Core

Morning Run - Intervals

Relative effort 42. 5 x 20 seconds. 5 x 4 minutes (Avg Paces from 7:31 - 7:48).

Niggles: None, I'm glad I switched to time and HR for today's workout.

HyperVolt and Ice Legs

Gym Session: Elliptical 5’. Seated calf 25 3/8. Shoulder press 65 1/8 75 2/6. KB SL RDL 40 3/7. Hammer row 90 3/5. Chest Press 100 3/6.

Wednesday

Resting HR 52. Sleep score 78 Fair. Body battery 88/29. Weight 173.5.

My lower back was sore tbis morning.

Zwift - Pacer Group Ride: R.G.V. in France with Bernie

Relative effort 12. 21.94 mi. Time 1:05:18. Avg Speed 20.2 mph. Total Ascent 604 ft. Avg HR 115 bpm.

Niggles: None

No alcohol

Thursday

Resting HR 55. Sleep score 67 Fair. Body battery 84/29. Weight 175.4.

We had storms all day and the track workout was cancelled.

Zwift - Pacer Group Ride: R.G.V. in France with Bernie

Relative effort 12. 18.45 mi. Time 1:03:01. Avg Speed 17.6 mph. Total Ascent 292 ft. Avg HR 114 bpm.

Niggles: None

Friday

Resting HR 53. Sleep score 81 Good. Body battery 94/19. Weight 177.9. This is ridiculous.

Yoga Core

Morning Run

Relative effort 35. 7.39 mi. Time 1:10:16. Avg Pace 9:30 /mi. Total Ascent 191 ft. Avg HR 142 bpm.

Niggles: None

Sweat Test

Downtown for apps and concert

Saturday

Resting HR 49. Sleep score 74. Body battery 77/5. Weight 178.3.

Yoga Core

Townsend Destination Run

Relative effort 32. I am not feeling fresh, but it was fun running with John, Justin, and Lindsey. 11.89 mi. Time 2:00:02. Avg Pace 10:05 /mi. Total Ascent 404 ft. Avg HR 137 bpm.

Niggles: I've been dealing with a right hamstring niggle all week.

Post-run lunch at Peaceful Side, then a bourbon at Company.

I had a few hours to recover before going to Shannon's birthday party. It was fun.

Sunday

Resting HR 57. Sleep score 49. Body battery 53/8. Weight 178.2.

Golf at Centennial with Justin, Jud, and David. Match play and we lost 1-0. Jud and David backed out on dinner so we went to Twin Peaks for beers and tacos with Shannon and his crew.

Week 28

Week of July 10

Relative effort: 210

Runs/mileage: 6/27.3

Rides/mileage: 2/33.8

X-training time: 1:42

Training time: 8:08

Resting HR: 54

Average weight: 174.6

Sleep score: 82

Stress level: 29

Monday

Resting HR 51. Sleep score 89 Good. Body battery 100/22. Weight 175.7.

Yoga Core

Morning Run

Relative effort 17. 6.14 mi with 8 x 100m strides. Time 1:00:03. Avg Pace 9:46 /mi. Total Ascent 207 ft. Avg HR 137 bpm.

Niggles: None

Evening Yoga

I woke up sometime around 10:00 with a mild anxiety attack. I had to call Pat to get through it.

Tuesday

Resting HR 52. Sleep score 86 Good. Body battery 86/9. Weight 174.5.

I ended up sleeping good but I turned my alarm off, still woke fairly early.

Repeats

Relative effort 29. 4 x 800m (3:30.7, 3:27.6, 3:30.7, 3:26.4)

Niggles: None that were physical but I struggled with anxiety. I would really love to resolve this.

Gym Session - Elliptical 5’. SL Leg Press 60 1/8 80 2/8. Incline bench 95 1/7 115 1/5 125 1/6. Seated calf 1/10 20 2/8. Last pull-down 85 1/8 100 1/6 115 1/5. Seated Row 120 1/7 130 1/5 140 1/5. Dumbbell press 35 3/5. Abdominal Crunch 100 3/10.

Sequoyah Spinning

Relative effort 9. 14.25 mi. Time 1:01:48. Avg Speed 13.8 mph. Total Ascent 463 ft. Avg HR 108 bpm.

Niggles: None and my bike performed ok.

Wednesday

Resting HR 54. Sleep score 79 Fair. Body battery 70/12. Weight 173.7.

Hip Strengthening

Signed up for the Abbott Chicago 5k and I'm super-stoked. A fast fall 5k should be fun and possibly a PR and an age group podium.

Night Yoga

Thursday

Resting HR 56. Sleep score 81 Good. Body battery 81/22. Weight 174.6.

Turnpike Tour

Relative effort 15. 19.53 mi. Time 1:06:32. Avg Speed 17.6 mph. Total Ascent 495 ft. Avg HR 130 bpm.

Niggles: None

TLR Track Workout from Onward PT

Relative effort 18. Temperature feels like 95. 7 x 1 minute (Avg Paces: 6:39, 6:02, 6:17, 6:09, 6:24, 6:18)

Niggles: None

Night Yoga

Friday

Resting HR 57. Sleep score 80 Good. Body battery 67/19. Weight 173.2.

Yoga Core

Morning Run

Relative effort 21. 4.20 mi. Time 40:09. Avg Pace 9:34 /mi. Total Ascent 206 ft. Avg HR 143 bpm.

Niggles: None

Saturday

Resting HR 54. Sleep score 83 Good. Body battery 90/11. Weight 174.6.

I saw an albino deer on Alcoa Highway on my way to the race. After some research I discovered it was a piebald deer, not an albino.

Springbrook Splash 10k

Relative effort 89. First place Senior Grand Master 49:41. Avg HR 165 bpm. Max HR 178 bpm.

Niggles: None, but I had an awful calf cramp while in the pool after.

Sunday

Resting HR 55. Sleep score 74 Fair. Body battery 84/18. Weight 175.9.

Week 27

Week of July 3

Relative effort: 221

Runs/mileage: 6/29.1

Rides/mileage: 2/45.1

X-training time: 1:06

Training time: 8:31

Resting HR: 56

Average weight: 174.4

Sleep score: 73

Stress level: 29

Monday

Resting HR 52. Sleep score 72 Fair. Body battery 97/18. Weight 174.1.

Ice Legs pre-run.

Pilot Fireball Moonlight Classic 5K

Relative effort 54. WOW! This was hard. Avg HR 172 bpm. 23:18. Pace 7:30. 1^st Senior Grand Master. I went out a little hot and definitely paid for it on the back end, or I'm just not that fit.

Niggles: Nothing hurt but this was a struggle both mentally and physically.

Post-race hangout with Danny and Amy

Tuesday

Resting HR 58. Sleep score 69 Fair. Body battery 58/14. Weight 173.3.

I slept in just a little and eased into the day while watching the Tour. I fixed the front valve issue on my bike.

Turnpike Lollypop

Relative effort 17. 18.88 mi. Time 1:06:27. Avg Speed 17.1 mph. Total Ascent 479 ft. Avg HR 129 bpm.

Niggles: None

I'm loving how well the Cinelli is working. KNOCKING ON WOOD!!!

Wednesday

Resting HR 54. Sleep score 77 Fair. Body battery 82/19. Weight 173.7.

Wednesday Group Ride

Relative effort 26. 26.26 mi. Time 1:46:57. Avg Speed 14.7 mph. Total Ascent 1,024 ft. Avg HR 126 bpm. It's been a while since I did the Wendeaday group ride. I got ran off the road by an oncoming car. I was able to stay upright.

Niggles: None

Thursday

Resting HR 57. Sleep score 69 Fair. Body battery 78/25. Weight 175.4.

Yoga Core

Morning Run

Relative effort 28. 6.33 mi. Time 1:00:10. Avg Pace 9:31 /mi. Total Ascent 303 ft. Avg HR 143 bpm.

Niggles: None

We didn't make it to the track workout.

Friday

Resting HR 54. Sleep score 85 Good. Body battery 90/22. Weight 173.9.

Yoga Core

Morning Run

Relative effort 24. 6.38 mi. Time 1:00:02. Avg Pace 9:24 /mi. Total Ascent 155 ft. Avg HR 142 bpm.

Niggles: None

Gym Session - Elliptical 5’. Bench 115 1/10 135 2/5. Lat Pulldown 120 3/7. Shoulder press 65 1/8 85 1/5. Seated Leg Curl 30 3/5. SL Leg Extension 10 3/10. Glute 50 3/7.

Saturday

Resting HR 55. Sleep score 76 Fair. Body battery 81/14. Weight 175.7.

Yoga Core

Morning Run

Relative effort 50. 3 easy. 3 at 8:50 pace. 4 easy. This is a great way to break up a long run. 10.02 mi. Time 1:35:02. Avg Pace 9:29 /mi. Total Ascent 222 ft. Avg HR 143 bpm.

Niggles: None

Night out dinner at Chesapeake's and cocktails at The Vault.

Sunday

Resting HR 59. Sleep score 63 Fair. Body battery 80/20. Weight 174.6.

I'm very tired from the week.

Week 26

Week of June 26

Relative effort: 166

Runs/mileage: 4/28.0

Rides/mileage: 4/72.3

X-training time: 1:57

Training time: 11:02 - ~45:00

Resting HR: 56

Average weight: 175.5

Sleep score: 71

Stress level: 28

After this past weekend I'm feeling very blessed to be back on the grind.

Monday

Resting HR 56. Sleep score 48 Poor. Body battery 56/16. Weight 176.6.

Pre-Run Yoga Core

Lunch Run

Relative effort 41. 8.51 mi. 8 x 20 surges (strides). Time 1:22:19. Avg Pace 9:40 /mi. Total Ascent 204 ft. Avg HR 143 bpm. The last 20 minutes was with John Byrd.

Niggles: None

I had to take a nap from 3:00 - 3:40. It was a game changer.

Zwift - Volcano Circuit in Watopia with Bernie

Relative effort 10. 20.21 mi. Time 1:00:24. Avg Speed 20.1 mph. Total Ascent 531 ft. Avg HR 113 bpm.

Niggles: None

Tuesday

Resting HR 56. Sleep score 67 Fair. Body battery 52/7. Weight 174.2.

Pre-Run Yoga Core

Plyos and A-skip

Threshold Repeats

Relative effort 30. Some threshold work. 3 x 3/4 mile (5:40.9, 5:36.2, 5:38.2)

Niggles: None

Gym Session - Elliptical 5’. Hip Abduction 60 2/15. Incline bench 95 1/7 115 2/5. KB SL RDL 50 3/5. Shoulder press 65 1/7 75 1/5 85 1/5. SL squat 25 3/7. Lat Pulldown 110 1/5 120 1/5 130 1/5.

Night Yoga

Wednesday

Resting HR 57. Sleep score 69 Fair. Body battery 71/19. Weight 175.7.

KB Core - Kneeling around the world slingshot. Dig and chop. Rotational halos. Bear drags. Bear pull throughs.

NTC Lower-Body Restorative Sequence

Thursday

Resting HR 54. Sleep score 85 Good. Body battery 94/20. Weight 176.7.

NTC Morning Stretch

Zwift - Volcano Circuit in Watopia with Bernie

Relative effort estimated at 10 because my HRM died. 20.10 mi. Time 1:00:32. Avg Speed 19.9 mph. Total Ascent 531 ft. Calories 422 cal.

Niggles: None

Track Thursday

Relative effort 13. 6 x 200m (42.5, 43.4, 44.2, 43.3, 42.5, 39.8)

Niggles: None, I felt really good.

Friday

Resting HR 56. Sleep score 70 Fair. Body battery 72/26. Weight 174.0.

Yoga Core

Zwift - Railways and Rooftops in Makuri Islands with Bernie

Relative effort 9. 16.59 mi. Time 1:00:33. Avg Speed 16.4 mph. Total Ascent 932 ft. Avg HR 104 bpm.

Niggles: None

I had a migraine and decided to let it go untreated. It lasted 30 minutes.

Saturday

Resting HR 55. Sleep score 83 Good. Body battery 93/14. Weight 175.5.

First Saturday @ Runners Market

Relative effort 41. 10.03 mi. Time 1:39:00. Avg Pace 9:52 /mi. Total Ascent 472 ft. Avg HR 141 bpm.

Niggles: None, but my glutes got lit up in Sequoyah.

Sunday

Resting HR 56. Sleep score 78. Body battery 72/. Weight 175.6.

Spent most of the day working on Kristen's bike. This shit is hard.

3^rd Creek > Gypsy Circus > Xul

Fun greenway ride to Gypsy Circus for Vegetarian Tacos and a bourbon, ginger beer cocktail. Xul for their Mexican lager.