Week 33

Week of August 14

Relative effort: 245

Runs/mileage: 6/42.3

Rides/mileage: 0/0

X-training time: 1:41

Training time: 8:30

Resting HR: 53

Average weight: 174.7

Sleep score: 78

Stress level: 30

Hopefully going for another 6 day run week. Mostly easy pace.

Monday

Resting HR 53. Sleep score 86. Body battery 100/16. Weight 174.1.

Morning Run

Week 2 Day 1, out-n-back to the Dirt Lab. Relative effort 41. 7.28 mi. Time 1:10:02. Avg Pace 9:37 /mi. Total Ascent 381 ft. Avg HR 145 bpm.

Niggles: I was having a little LBP.

Afternoon Yoga

Tuesday

Resting HR 50. Sleep score 78. Body battery 90/25. Weight 174.8.

Afternoon Run (Messy Training)

Day 2. A couple sets of hill strides one Chestnut Ridge and the other on Calhoun Hill. I wasn't going too hard just trying to build a little strength and prepare for harder 5k training that is coming later. Relative effort 40. 5.19 mi. Time 50:03. Avg Pace 9:39 /mi. Total Ascent 142 ft. Avg HR 148 bpm.

Niggles: None that I can remember.

Wednesday

Resting HR 54. Sleep score 75. Body battery 81/10. Weight 174.6.

Gym Session: TM 10’. Dumbbell press 30 3/8. Bench 135 1/4 2/3. Back ext 3/8. Seated Row 130 3/6. Assisted pull up 100 2/8 1/6. Assisted dips 100 2/8. Core: single arm overhead marche, around the world, halo, half kneeling chop.

Wednesday Group Run

Week 2 Day 3. My second week with the WNR crew and although it was a fun run, it's not very social for me. Relative effort 55. 6.26 mi. Time 1:00:02. Avg Pace 9:36 /mi. Total Ascent 209 ft. Avg HR 151 bpm.

Niggles: None.

Thursday

Resting HR 54. Sleep score 74. Body battery 58/14. Weight 174.6.

Yoga Core

TLR Track Workout

This was fun and I was introduced to a workout I've never done before. Broken 300s. 200m hard, 30s rest. 100m hard. Relative effort 21. 6 x 200m (53.5, 50.2, 48.0, 50.2, 49.2, 48.7), 100m (24.1, 22.5, 23.3, 22.0, 23.6, 22.7)

Niggles: When I run hard I have hip and LB issues. The engine is strong but the chassis is weak.

Ice legs. Friction over flow. Shoveling shit.

Friday

Resting HR 52. Sleep score 84. Body battery 90/17. Weight 173.9.

Pre-Run Core

Morning Run

Week 2 Day 5 and around 30 miles for the week. Another out-n-back from the Marina. Relative effort 40. 7.20 mi. Time 1:10:03. Avg Pace 9:44 /mi. Total Ascent 319 ft. Avg HR 145 bpm.

Niggles: My loswer back is acting up.

Post-Run Yoga I need more yoga and more core strengthening.

Ice legs

Saturday

Resting HR 56. Sleep score 67. Body battery 71/11. Weight 175.8.

Yoga Core

SCE Long Run

Week 2 Day 6. Post-run car show and lunch at Woody's. Relative effort 39. 12.83 mi. Time 2:00:01. Avg Pace 9:21 /mi. Total Ascent 335 ft. Avg HR 140 bpm.

Niggles: None to speak of other than a banged up chassis.

Ice legs

Sunday

Resting HR 50. Sleep score 79. Body battery 94/22. Weight 174.8.

Golf at Lambert Acres. We hit some good shots, but David and Jud hit more. The heat was a challenge but we overcame it. Post-golf fueling at Blackhorse Grill and Pub.

Ice legs