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.