Week 42

Week of October 16

Relative effort: 149

Runs/mileage: 5/31.75 - 1,198.69

Rides/mileage: 4/49.98

X-training time: 1:07

Training time: 10:09

Resting HR: 54

Average weight: 173.0

Sleep score: 77

Stress level: 28

Monday

TP 57 59 -6. Resting HR 49. Sleep score 83. Body battery 100/32. Weight 173.4.

The Winter Loop

I wasn't very motivated to go, but I had a good time and a great run; lots of HILLS on The Winter Loop. Relative effort 39. 6.37 mi. Time 1:00:02. Avg Pace 9:25 /mi. Total Ascent 407 ft. Avg HR 146 bpm.

Niggles: None

NTC Wind-Down Yoga Flow

Tuesday

TP 57 59 -7. Resting HR 54. Sleep score 86. Body battery 87/28. Weight 173.1.

I'm up early for a morning run, I hope this goes well. Oatmeal and coffee.

Morning Run

I had to wear my headlamp. Justin was back for his first post-marathon run. Relative effort 11. 4.22 mi. Time 40:05. Avg Pace 9:30 /mi. Total Ascent 65 ft. Avg HR 139 bpm.

Niggles: None, but I did have a bad batch where my blood sugar seemed to have dropped.

Lunch Lift - Leg Press 60 3/8. Leg Extension TKE 3/10. Hip Abductor 60 3/10. Seated Leg Curl SL 30 3/6. Hip Adductor 70 3/8. Lateral raise 15 3/8. RDL dumbbell 15 3/8. Seated calf 20 3/8. Dumbbell incline 40 3/8. Dumbbell row 40 3/8.

I have been hungry all day. Pre-run oatmeal, post-run egg sandwich, snacked on almonds, and had lunch at 11:00. At 2:00 I was ready for dinner but opted for a protein bar.

Wednesday

TP 57 59 -6. Resting HR 57. Sleep score 79. Body battery 72/10. Weight 171.9.

Nike Training Club: 20-Min Yoga: Core Strength

Lunch Run

It is a good day for a good day. Relative effort 19. 5 x 100m hill strides. 5.56 mi. Time 1:02:44. Avg Pace 11:17 /mi. Total Ascent 194 ft. Avg HR 135 bpm.

Niggles: None

Turnpike to Bear Creek Loop

The great day continued. Relative effort 15. 19.18 mi. Time 1:09:55. Avg Speed 16.5 mph. Total Ascent 492 ft. Avg HR 125 bpm.

Niggles: None

Thursday

TP 63 60 -12. Resting HR 48. Sleep score 58. Body battery 51/18. Weight 173.7.

Morning Run

Another early morning run, I left the house at 6:00 a.m. Relative effort 11. 5.01 mi. Time 47:58. Avg Pace 9:35 /mi. Total Ascent 83 ft. Avg HR 133 bpm.

Niggles: None

We had dinner at Calhoun's, I had steak and a potato.

Friday

TP 66 61 -9. Resting HR 52. Sleep score 87. Body battery 10/. Weight 173.1.

Zwift - Group Ride: Tour of Watopia Ride 2023 | Stage 3 | Standard on Climber's Gambit in Watopia

PR on Epic KOM Reverse (32:18). PR on Climber's Gambit (1:19:50). Relative effort 17. 18.08 mi. Time 1:21:41. Avg Speed 13.3 mph. Total Ascent 2,224 ft. Avg HR 121 bpm.

Niggles: None, but my left foot has a sore spot that popped up one day this week.

Saturday

TP 57 60 -5. Resting HR 56. Sleep score 78. Body battery 70/21. Weight 173.7.

SAY NO TO THE MONSTERS

Long Run

This was a decent run, the weather was great. It was a good day to have a good day. Relative effort 24. 10.59 mi. Time 1:41:56. Avg Pace 9:37 /mi. Total Ascent 314 ft. Avg HR 131 bpm.

Niggles: None, my foot did really good.

I wanted to go to the Oak Room but I put off going so long that I finally backed out. I got very frustrated with myself because I do this too often. Then, my laptop feel off the ottoman and broke the charger. I lost it for a bit.

Sunday

TP 63 61 -11. Resting HR 53. Sleep score 80. Body battery 90/34. Weight 171.9.

3 Times Up the Hill

I spent some time adjusting the Cinelli and shifting was excellent.

Relative effort 2. 2.52 mi. Time 13:31. Avg Speed 11.2 mph. Total Ascent 232 ft. Avg HR 104 bpm.

Niggles: None

Brews Cruise

Sutree Landing through Island Home > Elst > Yee Haw > Southside Garage/South Coast. Relative effort 8. 10.20 mi. Time 1:04:29. Avg Speed 9.5 mph. Total Ascent 542 ft. Avg HR 99 bpm.

Niggles: None