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.