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.