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.