Week 31

Week of July 31

Relative effort: 90

Runs/mileage: 4/12

Rides/mileage: None

X-training time: 1:16

Training time: 3:08

Resting HR: 49

Average weight: 175.4

Sleep score: 85

Stress level: 23

Monday

Resting HR 49. Sleep score 81. Body battery 100/35. Weight 176.0.

Morning Run

Relative effort 8. 3.64 mi with 5 x 100m strides. Time 35:39. Avg Pace 9:48 /mi. Total Ascent 80 ft. Avg HR 129 bpm.

Niggles: I'm still nursing the hamstring

Post-run bench sitting was on another level.

Yoga Core

Tuesday

Resting HR 50. Sleep score 88. Body battery 100/29. Weight 176.3.

Morning Yoga

Morning Run

Relative effort 9. Ladder 100m (23.7), 150m (35.9), 200 (48.4), 150 (34.3), 100 (22.2). 3.80 mi. Time 37:30. Avg Pace 9:52 /mi. Total Ascent 26 ft. Avg HR 132 bpm.

Niggles: I didn't feel great and my hamstring was complaining.

Wednesday

Resting HR 48. Sleep score 86. Body battery 100/41. Weight 174.7.

Recovery day

Thursday

Resting HR 48. Sleep score 81. Body battery 100/41. Weight 175.2.

KB MVMT

Friday

Resting HR 49. Sleep score 92. Body battery 100/34. Weight 175.1.

Travel to Anniston, AL and we had dinner at Long Horn Steakhouse. Good steak and potato but the Old Fashion was just ok.

Saturday

Resting HR 47. Sleep score 90. Body battery 100/20.

I slept better than expected.

RRCA National 5k Championship

Relative effort 60. 23:53. Splits: 7:00.9, 7:56.1, 7:56.6. Avg HR 174 bpm. Max HR 184 bpm. I can't race any harder. AG 5. Senior Grand Master 9.

Niggles: My right hamstring held up as well as I could have hoped. My lungs and heart however, did not.

Travel home. We stopped in Chattanooga for lunch at the Feed Table and Tavern. I got a migraine during lunch which was probably due to not fueling as I should. Walked over to Chattanooge Whiskey for a bottle.

Sunday

Resting HR 52. Sleep score 75. Body battery 78/. Weight 175.0.

My goal moving forward is to get fitter. I can and I only need a plan.

Gym Session: TM 15’. Assisted pull up 100 23. Assisted dips 100 11. Back ext 3/8. Seated Row 120 1/7 130 1/5 140 1/5. Incline bench 95 1/8 115 1/5 125 1/4. Dumbbell press 30 1/5 35 1/4.