Week of September 4
Relative effort: 281Runs/mileage: 6/39.2Rides/mileage: 1/37.5X-training time: 1:42Training time: 10:10Resting HR: 53Average weight: 175.1Sleep score: 82Stress level: 31
Monday
Resting HR 54. Sleep score 80. Body battery 87/37. Weight 176.5.
Labor Day!
SCE Labor Day Run
Downtown group run with SCE. Breakfast at Pete's after. Relative effort 18. 7.04 mi. Time 1:10:03. Avg Pace 9:57 /mi. Total Ascent 208 ft. Avg HR 133 bpm.
Niggles: I had a right hip issue after breakfast.
Night Yoga focused on hip and spine.
Tuesday
Resting HR 51. Sleep score 89. Body battery 100/24. Weight 175.9.
Intervals
Relative effort 27. 3 x 1k (4:29.8, 4:29.7, 4:31.9). 5 x 100m hills (0:32.6, 0:27.5, 0:28.2, 0:28.1, 0:26.5).
Niggles: None, I did have anxiety issues following the second k.
Leg Band Workout: Clamshell 3/12. Lateral Walk 3/10. Bird Dog 3/10. Glute Bridge 3/10. Tempo Squat 3/10. Knee Drive 3/6
NTC Yoga Restorative Yin
Wednesday
Resting HR 50. Sleep score 80. Body battery 92/24. Weight 176.1. I'm disappointed my wieght wasn't down.
Recently, I've been having a bloody nose. I got up to pee in the middle of the night and a clot came out of my nose. The toilet was bloody from where I left the clot.
Lunch Run
I had an eye appointment and was able to chat with Dr. Hunt, it's almost sad to hear him talk about running. After my appointment I did an out-n-back to the old theater off Cedar Bluff. Relative effort 33. 6.43 mi. Time 1:00:03. Avg Pace 9:20 /mi. Total Ascent 213 ft. Avg HR 144 bpm.
Niggles: None
Kettlebell Session - this was fun but might have flared up my knee. I'm not doing these any more.
Night Yoga
Thursday
Resting HR 53. Sleep score 85. Body battery 87/24. Weight 174.9.
LQ Band and Core
The Long Run Track Workout
Relative effort 23. 10 x 200m (Avg Time 48.4). 30s IR
Niggles: None, I was pleasantly surprised with my knee.
Friday
Resting HR 57. Sleep score 78. Body battery 71/18. Weight 173.9.
Morning Run
We stayed on the flats today doing an out-in-back to the Energy Lab. Relative effort 21. 5.37 mi. Time 50:03. Avg Pace 9:19 /mi. Total Ascent 98 ft. Avg HR 142 bpm.
Niggles: None
Saturday
Resting HR 53. Sleep score 79. Body battery 93/24. Weight 174.8.
NTC Runner's Restorative Sequence
Marina to Bear Creek Loop
I got to stay in bed for a while this morning and ease into my day. Relative effort 31. 37.48 mi. Time 2:18:49. Avg Speed 16.2 mph. Total Ascent 1,001 ft. Avg HR 123 bpm.
Niggles: None
Sunday
Resting HR 53. Sleep score 83. I slept great for an early race morning. Body battery 89/5. Weight 173.6.
Townsend 15k
A couple rivals really took it to me today. I was confident and led through the first 2 miles, but the hills didn't do me any favors. Relative effort 117. 1:17:15. AG 3.
Niggles: Everything was an issue, especially the cardiovascular system. The hills, both up and down, rough roads, and the extreme road camber all increased the chance of injury. I'm lucky to have survived.
The only reason I did this race was for points, I got 3, and hanging out with friends. We had parking lot beers and bourbon then lunch at the Abbey.
