Week 44

Week of 44

Relative effort: 104

Runs/mileage: 3/19.3

Rides/mileage: 2/35.9

X-training time: 3:33

Training time: 8:52

Resting HR: 53

Average weight: 173.4

Sleep score: 77

Stress level: 29

I am trying to achieve a goal of daily strength and stretch sessions.

Monday

TP 55 60 -3. Resting HR 53. Sleep score 78. Body battery 88/30. Weight 172.0.

Lunch Weight Training

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

I had originally planned to do Stage 5 of the Tour of Watopia but felt that it might be a bit too much. Relative effort 11. 17.38 mi. Time 1:00:13. Avg Speed 17.3 mph. Total Ascent 535 ft. Avg HR 114 bpm.

Niggles: None

Post Ride Full Body Stretch and Roll

Tuesday

TP 51 59 2. Resting HR 51. Sleep score 81. Body battery 92/36. Weight 173.1.

Home Strength Session - Lateral/front raise. RDL. Step ups. Push ups. KB row. Swiss ball HS. Pilates crunch. Hanging knee lifts.

Afternoon Yoga

Wednesday

TP 46 58 6. Resting HR 53. Sleep score 81. Body battery 90/15. Weight 172.8.

Gym Session - Leg Press 65 3/7. Leg Extension TKE 15 3/7 10 ct hold on last rep. Seated Leg Curl SL 30 3/8. Hip Abductor 65 3/10. Lateral raise 15 3/10. RDL dumbbell 15 3/10. Seated calf 30 3/8. Dumbbell incline 45 3/6. Dumbbell row 45 3/6. Hip Adductor 70 3/10.

Turnpike to Bear Creek Loop - Reversed

Testing out the cold gear, feels like 46. Relative effort 12. 18.56 mi. Time 1:08:41. Avg Speed 16.2 mph. Total Ascent 509 ft. Avg HR 116 bpm.

Niggles: None

NTC Wind-Down Yoga Flow

Thursday

TP 48 59 4. Resting HR 54. Sleep score 83. Body battery 69/20. Weight 173.2.

After lunch, I have been having an odd feeling like I might be getting sick. I hope it is not the flu.

Lower Back Exercises from Runner's World - 3 sets each of Plank 40s, Stability Ball Back Extension 10, Stability Ball Pike 5, Stability Ball Reverse Leg Raise 10, Glute Bridge 12, Locust Pose 5 x 5 ct hold.

TLR Track Workout

My first run since CrossKnox. Relative effort 21. 2 x 800m (3:29.8, 3:32.4). I had a very mild anxiety issue after the first 800 and a amx HR of 177. 3 x 400m (1:41.6, 1:42.2, 1:39.9).

Niggles: None

Friday

TP . Resting HR 55. Sleep score 63. Body battery 85/13. Weight 174.0.

Lunch Run

Another gorgeous day by the water. Relative effort 22. 5.49 mi. Time 50:24. Avg Pace 9:10 /mi. Total Ascent 243 ft. Avg HR 142 bpm.

Niggles: None

Quick Loosen Up with Nikki Hiltz

Saturday

TP 49 59 3. Resting HR 55. Sleep score 73. Body battery 60/9. Weight 174.5.

Long Run

Relative effort 23. 10.01 mi. Time 1:40:08. Avg Pace 10:00 /mi. Total Ascent 249 ft. Avg HR 130 bpm.

Niggles: None

We had a boy's post-run hang out at Woody's. It was a lot of fun and we decided to add the Oskar Blues 4 miler and Peachtree to the race list for 2024.

Unfortunately, the post-run alcohol hits hard and I felt crappy the rest of the day.

Sunday

TP 55 60 -3. Resting HR 53. Sleep score 79. Body battery 87/19. Weight 174.3.

Elst Yoga with Kaylan