Week 38

Week of September 18

Relative effort: 143

Runs/mileage: 5/37.5

Rides/mileage: 1/16.9

X-training time: 1:25

Training time: 7:18

Resting HR: 52

Average weight: 175.2

Sleep score: 80

Stress level: 26

Monday

Resting HR 52. Sleep score 88. Body battery 100/22. Weight 176.6. How to drop 6 lbs. without being under fueled?

TP 64 64 -8

Pre-Run Yoga

Morning Run

We had cooler temps but with high humidity still. We ran mostly on the flats. Relative effort 17. 7.50 mi. Time 1:10:03. Avg Pace 9:20 /mi. Total Ascent 167 ft. Avg HR 134 bpm.

Niggles: None

Before Bed Yoga

Tuesday

Resting HR 51. Sleep score 72. Body battery 91/1 8. Weight 175.9.

TP 66 65 -10

Strength Session with some Yoga

Long & Short Intervals

I was not feeling good today with low energy and some gut issues but I got after it anyway. KEEP SHOVELING SHIT! The Energy Lab for the mile repeats and the greenway for the ladder. Relative effort 36. 2 x 1 mile (7:25.4, 7:24.1 - 3:00 IR) Ladder (pace) 150m (6:44) 200m (6:39) 250m (6:33) 200m (6:35) 150m (6:40) - 1:00 IR

Niggles: None

Before Bed Yoga

Wednesday

Resting HR 54. Sleep score 88, but a lot of time was spent lying in the bed doom-scrolling. Body battery 82/35. Weight 176.1.

TP 65 65 -9. Does this have any value?

KB Training: around the world, horn curls, tricep press, press, b/o rows, r twists, p/u, plank pull through, upright row, teapot. This workout came from a 1000 rep upper body challenge. I altered by not doing a 1000 but 3 sets of 8-15. Also, I added tricep press, press instead of push press, regular push ups instead of offset push ups, and I didn't do the close push up.

NTC Lower-Body Restorative Sequence

Thursday

Resting HR 53. Sleep score 82. Body battery 94/24. Weight 176.7.

I'm trying to make better food choices.

Zwift - Pacer Group Ride: Country to Coastal in Makuri Islands with Bernie

Relative effort 10. 16.93 mi. Time 1:00:10. Avg Speed 16.9 mph. Total Ascent 676 ft. Avg HR 109 bpm.

Niggles: None

TrackThursday with The Long Run

Relative effort 19. 4 x 600m (2:45.1, 2:44.3, 2:42.8, 2:42.8)

Niggles: None, but I wasn't feeling great.

Friday

Resting HR 57. Sleep score 75. Body battery 64/21. Weight 174.3.

TP 57 64 -1

My lower back is a little sore. I wanted to do some yoga before my run but an unexpected work call made be me miss it.

Late Morning Run

It was warm, but not too bad. It actually felt good to me. Relative effort 16. 6.57 mi. Time 1:00:03. Avg Pace 9:09 /mi. Total Ascent 122 ft. Avg HR 138 bpm.

Niggles: None, but I noticed a possible left calf issue. I will need to monitor.

Saturday

Resting HR 51. Sleep score 79. Body battery 92/23. Weight 173.5.

Yoga Core

SCE Long Run

I ran a little farther than planned and my legs and feet were complaining, but I had a good time. Relative effort 38. 14.01 mi. Time 2:13:01. Avg Pace 9:30 /mi. Total Ascent 383 ft. Avg HR 138 bpm.

Niggles: None

I need to focus on "Vitamin N" for the next couple weeks. I only need to say no to a few bad choices.

Sunday

Resting HR 49. Sleep score 76. Body battery 89/33. Weight 173.2.

Travel to Myrtle Beach