Week of October 23
Relative effort: 218Runs/mileage: 4/24.78Rides/mileage: 2/17.76X-training time: 1:29Training time: 7:10Resting HR: 52Average weight: 172.5Sleep score: 81Stress level: 26
Race Week
Monday
TP 60 61 -8. Resting HR 48. Sleep score 80. Body battery 100/30. Weight 172.3.
Pre-Run Strength
Lunch Run
It is officially race week and I guess I'm ready. I'm looking forward to the course changes. Relative effort 15. 5.01 mi. Time 46:08. Avg Pace 9:13 /mi. Total Ascent 86 ft. Avg HR 140 bpm.
Niggles: None
Night Yoga
Tuesday
TP 60 61 -7. Resting HR 55. Sleep score 80. Body battery 75/19. Weight 170.7. This is my lowest weigh-in since March. I was hungry all day yesterday and I thought I fueled enough.
4-Hundos
I'm up and out of the house by 6:00 a.m. Relative effort 17. 6 x 400m (1:47.5, 1:48.6, 1:44.6, 1:46.6, 1:49.0, 1:42.9)
Niggles: None
Gym Session - Seated Leg Curl SL 30 3/7. Hip Adductor 70 3/10. Leg Extension TKE 12.5 3/8 10 ct hold on last rep. Leg Press 60 3/10. Hip Abductor 65 3/8. Lateral raise 15 3/8. RDL dbell 15 3/8. Seated calf 25 3/8. Dumbbell incline 45 3/6. Dumbbell row 45 3/6.
Wednesday
TP 60 61 -8. Resting HR 51. Sleep score 91. Body battery 97/31. Weight 173.0.
NTC Restorative Yin
Dinner at Stefano's with Justin. I ate a whole pie with a couple of beers. The monsters were fed.
Thursday
TP 51 59 1. Resting HR 52. Sleep score 67. Body battery 99/37. Weight 175.5.
NTC Total-Body Pilates. This is a good routine, but I need to practice it a bit to get the most out of it.
I had thoughts of doing a trainer ride to warm up for the track but decided against it; I want to be as fresh as I can for CrossKnox.
Thursday Night at the Track
Relative effort 20. 6 x 300m (1:14.1, 1:14.2, 1:13.8, 1:13.3, 1:11.2, 1:15.0). These splits are not the greatest
Niggles: None
Friday
TP 51 59 1. Resting HR 52. Sleep score 81. Body battery 90/43. Weight 171.8.
Just rest, no shake out. I'm not sure the shake out run is necessary.
Saturday
TP 44 58 8. Resting HR 55. Sleep score 83. This sleep score was surely exaggerated, I was frequently awake. Body battery 83/7.
Pilot CrossKnox 15k
I take immense pride in this race, driven by my desire to avenge my prior loss at the Townsend race, a goal I wholeheartedly achieved. Prior to tackling the challenging hills, I adopted a strategy aimed at creating distance between me and my competitors. Though it yielded some success, Doug managed to catch and overtake me on the Tobler downhill. I responded with a surge following the descent, reclaiming the lead momentarily. About half a mile from the finish line, I attempted another surge, hoping to break free, but Doug proved resilient and passed me again.
With just a quarter mile remaining, it seemed I was destined for defeat, struggling to maintain my position. The race concluded with a final uphill stretch and a brief flat section leading to the finish. As Doug approached the summit of the hill and I had only just started my ascent, I noticed his pace slowing. This presented a golden opportunity for a final sprint, which allowed me to pass him and secure the Age Group victory. I must credit Doug and Karl for pushing me to improve, and now, my focus shifts to the upcoming challenges posed by Christopher and Brent.
Relative effort 142. First place AG. 1:13:46 a little over a 1 minute PR on a course that was similiar in elevation to Townsend.
Niggles: None during the race, but my left hip was sore after.
Post-race celebrations at Litton's for steak, the Oak Room for a Distinguished Gentleman, Brother Werewolf for the Headless Horseman, and the Sugar Queen Creamery for strawberry ice cream.
When I got home, I fell asleep immediately on the couch.
Sunday
TP 54 60 -2. Resting HR 51. Sleep score 86. Body battery 80/18. Weight 171.5.
2-Times Up the Little Hill
Relative effort 2. 2.71 mi. Time 15:28. Avg Speed 10.5 mph. Total Ascent 209 ft. Avg HR 106 bpm.
Niggles: None
Out-N-Back to Yee-Haw
A recovery ride; I guess. We were hoping for a corn dog from Daddy Dogs but they were not open. We had one beer and watched some football. Relative effort 12. 15.04 mi. Time 1:36:52. Avg Speed 9.3 mph. Total Ascent 552 ft. Avg HR 96 bpm.
Niggles: None
