Week 40

Week of October 2

Relative effort: 105

Runs/mileage: 4/20.1

Rides/mileage: 1/20.0

X-training time: 0:50

Training time: 6:53

Resting HR: 53

Average weight: 174.36

Sleep score: 80

Stress level: 24

Monday 2

Resting HR 52. Sleep score 80. Body battery 100/35. Weight 175.4.

TP 52 63 4

Easy Run

Super easy. Relative effort 6. 3.13 mi. Time 30:03. Avg Pace 9:36 /mi. Total Ascent 70 ft. Avg HR 127 bpm.

Niggles: None

Gym Session - Leg Extension TKE 3/8. SL Leg Press 60 3/8. Incl dumbbell 40 3/8. Hip Abductor 80 3/8. Hip Adductor 80 1/8 2/6. Dumbbell lateral 15 3/8. Dumbbell row 45 3/5. Hanging knee lift 3/7. RDL 20 3/7. Ab Crunch 70-80 3/10.

Tuesday 3

Resting HR 55. Sleep score 84. Body battery 87/20. Weight 174.0.

TP 51 62 5

Up the Hill x 2

Yoga Core

Repeats

Lunch run, was hot and uncomfortable but the work got done. It seems I don't have many days where my legs have any bounce and there are times I think my lungs are damaged. Relative effort 28. 4 x 20s (6:17 - 6:47 pace). 4 x 400m (1:42.0, 1:43.7, 1:43.5, 1:43.5 - nailing the paces).

Niggles: None

Wednesday 4

Resting HR 55. Sleep score 83. Body battery 84/29. Weight 174.1.

TP 50 62 5

Zwift - Group Ride: Tour of Watopia Ride 2023 | Stage 1 | Standard on Figure 8 in Watopia

It has been a while since I did a Stage ride. It was fun to go a little harder than Rides with Bernie. I was 16 seconds behind Justin and had to work a little to catch up. Relative effort 13. 18.69 mi. Time 1:02:13. Avg Speed 18.0 mph. Total Ascent 830 ft. Avg HR 122 bpm.

Niggles: I have a sore butt.

Thursday 5

Resting HR 55. Sleep score 84. Body battery 92/47. Weight 173.3.

TP 46 61 9

Hip Strength - internal and external rotation

Friday 6

Resting HR 53. Sleep score 70. Body battery 88/21. Weight 175.0.

Travel to Chicago. We were up at 3:30 for our 6:15 flight.

The first thing we did was go to the hotel to drop off our bags then we went to the Expo. This was the biggest Expo I've seen. CHAOS!

Steps - 16,488

Dinner at Malnati's. The pizza filling was delicious but the GF crust was tough as old boots.

Saturday 7

Resting HR 52. Sleep score 83. I slept very good considering I was out of town and pre-race. Body battery 96/25.

Up at 5:30 and left the hotel around 6:20. I ran down Michigan feeling a lot of stoke.

Abbott Chicago 5k

I raced with Olympians Keira D'Amato and Kara Goucher. Relative effort 35. 22:35. 7th place AG. Splits were off due to GPS issues around the skyscrapers. This was my fastest 5k since April of 2021.

Niggles: None

We had post-race breakfast at Wildberry. They have the best GF Belgium waffle. Dinner was at Pasta Palazzo. I had seafood risotto. Very good!

Steps - 20,434

Sunday 8

Resting HR 50. Sleep score 80. Body battery 88/26.

I got up at 5:00 and ran over to Justin's hotel and went with them to the start. I ran back to my hotel to meet up with Pat. We watched on Grant, LaSalle, and Wells. Saw the pros 3 times and Justin and Lindsey twice. It was an exhausting day but both got PRs. WORTH IT!

I had a hot dog at the marathon (mistake 1), a beef patty from Billy Goat Tavern (mistake 2), and dinner at Su Casa (not greaet but it was the best meal day).