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.