Week 39

Week of September 25

Relative effort: 100

Runs/mileage: 4/27.2

Rides/mileage: 1/9.2

X-training time: 1:11

Training time: 6:30

Resting HR: 52

Average weight: 176.7

Sleep score: 83

Stress level: 25

Monday

Resting HR 51. Sleep score 85. Body battery 96/16.

TP 59 64 -3

LQ Bands and Core

ToG Extended

I added a bit to the original ToG and it worked out to be almost 50 minutes. It was a good day. Relative effort 16. 5.30 mi. Time 50:02. Avg Pace 9:26 /mi. Total Ascent 35 ft. Avg HR 139 bpm.

Niggles: None

I had a couple incidents of left calf pain walking to and from the beach. What's up?

We had dinner at Crab Catcher's.

Tuesday

Resting HR 56. Sleep score 79. Body battery 71/26.

TP 59 64 -2

Pre-Run Stretch and Mobility

ToG Extended Workout

I wasn't feeling it, but it got done. KEEP SHOVELING SHIT! Relative effort 31. 3 x 1k (4:31.5, 4:32.4, 4:23.8) These need to be consistently in the low 4:20's. 3 minute IR. 5 x 200m (50.0, 50.1, 49.3, 49.8, 52.0)

Niggles: Right hamstring-where are these niggles coming from?

We had dinner at Crab Catcher's but only after checking out Sea Brisa and Hurricane Juel's.

Wednesday

Resting HR 56. Sleep score 77. Body battery 92/38.

TP 58 64 -2

My left glute is sore from something.

Gym Session - Incline dumbbell, row, shoulder lateral (4-5 sets). SL-RDL SL-Squats (3-4 sets). I may have noticed before that my left VMO was dimished, but I definitly see the difference with these exercises today. I need to add SLR and TKE to the weekly regime.

It was windy and cool, so not a good beach day. We had dinner at The Hangout; it was ok.

Thursday

Resting HR 52. Sleep score 89. Body battery 100/33.

Travel home from Myrtle Beach.

Friday

Resting HR 55. Sleep score 80. Body battery 76/26. Weight 178.1.

Morning Run

We did the flats. Relative effort 11. 4.38 mi. Time 40:03. Avg Pace 9:09 /mi. Total Ascent 39 ft. Avg HR 138 bpm.

Niggles: I'm feeling pretty good.

Home Strength Session - Dumbbell chest, lateral raise, KB row, SL step/squat, TKE, SLR, and physio ball hamstring.

Saturday

Resting HR 52. Sleep score 82. Body battery 87/22. Weight 176.7.

TP 45 62 11

Yoga and Core

Long Run

Out-n-back past Calhoun's and hundreds of tailgaters. It was a good day, but my legs were tired. Relative effort 31. 12.00 mi. Time 1:54:45. Avg Pace 9:34 /mi. Total Ascent 287 ft. Avg HR 135 bpm.

Niggles: None

After getting home I got a migraine and felt crappy the rest of the day.

Sunday

Resting HR 50. Sleep score 86. Body battery 90/25. Weight 175.2.

TP 55 63 0

Brew Cruise

Schulz > Alliance > South Coast (food) > Southside Garage. Relative effort 7.

Niggles: I am still feeling some migraine residuals.

I ate an entire pizza - bad decision. I only had one and a half beers - good decision.