Week 45

Week of November 6

Relative effort: 204

Runs/mileage: 5/32.15 (1,274.92)

Rides/mileage: 1/18.64 (1,549.94)

X-training time: 1:55

Training time: 8:15

Resting HR: 55

Average weight: 172.4

Sleep score: 79

Stress level: 30

Monday

TP 51 59 1. Resting HR 54. Sleep score 78. Body battery 92/18. Weight 172.9.

Morning Run

I had achy legs but this was a good run and my legs felt better after. Relative effort 14. 6.02 mi. Time 55:03. Avg Pace 9:09 /mi. Total Ascent 178 ft. Avg HR 135 bpm.

Niggles: None

Tuesday

TP 52 59 0. Resting HR 57. Sleep score 74. Body battery 73/13. Weight 174.4.

RW - The Best Core Stability Exercises for Runners - 2 circuits Hollow-Body Hold 30s. 3-Point Plank 10ct. Knee Tuck (modified) 10. Superman 5. Pallof Press 10. Farmer’s Carry (single arm) 20 steps.

I woke again with achy legs and I'm not sure why. I thought it was because I didn't eat enough yesterday but I guess not.

Morning Run

Relative effort 17. 6.01 mi. Time 57:50. Avg Pace 9:37 /mi. Total Ascent 213 ft. Avg HR 139 bpm. 5 x 100m hill repeats (28.8, 28.4, 27.8, 26.3, 26.1).

Niggles: None

Wednesday

TP 53 59 0. Resting HR 55. Sleep score 85. Body battery 78/22. Weight 171.7.

Goal: EAT REAL FOOD

Chair Core x 2

NTC Hip-Release Flow

I had a plan to go to the Wednesday Night run, but didn't go.

Thursday

TP 47 58 5. Resting HR 54. Sleep score 84. Body battery 100/25. Weight 171.8.

Chair Core x 2

TLR Track Thursday

Relative effort 25. 6 x 400m (1:41.2, 1:40.0, 1:39.6, 1:40.1, 1:39.6, 1:37.9). 1 minute recovery.

Niggles: My left hamstring was slow to warm up.

From the New York Road Runners "Congratulations! You’ve been accepted to the 2024 United Airlines NYC Half. Start celebrating today, and we’ll keep you posted on news and events leading up to race day."

Friday

TP 45 58 6. Resting HR 57. Sleep score 77. Body battery 66/27. Weight 171.8.

Pre-run drills - focused on force to the ground

Lunch Run (Rita's Loop)

Relative effort 17. 6.01 mi. Time 57:26. Avg Pace 9:34 /mi. Total Ascent 188 ft. Avg HR 138 bpm.

Niggles: I had some discomfort behind my left knee for about a quarter of a mile. No post-run pain.

I have slacked on my X-training time and no cycling. I need to do better next week.

Saturday

TP 48 58 5. Resting HR 52. Sleep score 70. Body battery 82/14. Weight 172.2.

Pre-Run Strength and Mobility

Long Run

An unofficial 9:00 pace group and a great time. Relative effort 106, but I forgot my HRM and the data might be faulty. 10.00 mi. Time 1:33:10. Avg Pace 9:19 /mi. Total Ascent 375 ft. Avg HR 154 bpm.

Niggles: None I can remember.

Sunday

TP 55 59 -3. Resting HR 55. Sleep score 84. Body battery 81/26. Weight 172.2.

Zwift - Group Ride: Tour of Watopia Ride 2023 | Stage 4 | Standard on Road to Ruins in Watopia

Relative effort 15. 18.64 mi. Time 1:14:24. Avg Speed 15.0 mph. Total Ascent 906 ft. Avg HR 121 bpm.

Niggles: None

Elst Yoga with Kaylan - I think these classes are exactly what I am needing.

I had a couple post-yoga beers and now I'm almost sick with a headache.

It sounds like the team is signing up for the Carmel marathon.