Week of November 13
Relative effort: 129Runs/mileage: 5/31.70 (1,306.62)Rides/mileage: 1/19.62 (1,569.55)X-training time: 2:28Training time: 8:34Resting HR: 51Average weight: 173.1Sleep score: 86Stress level: 22
This week's goal is to go the gym 2 times this week.
Monday
TP 55 59 -3. Resting HR 51. Sleep score 85. Body battery 95/26. Weight 172.8.
Chair Core x 2
Lunch Run with Strides
Relative effort 21. 6.47 mi. Time 1:03:09. Avg Pace 9:46 /mi. Total Ascent 194 ft. Avg HR 139 bpm.
Niggles: My right SI was acting up a little bit.
Yoga Core
Do I need more protein? Recommended intake is somewhere between 1.2/kg and 2.0/kg. For me that would be 94 - 156 grams distributed throughout the day.
No alcohol
Tuesday
TP 56 60 -5. Resting HR 53. Sleep score 77. Body battery 90/31. Weight 172.5.
30-20-10
I read about this workout in a Runner's World article. "A just-published paper in the Journal of Applied Physiology outlines a new workout that could become as popular as Yasso 800s, because the “numbers” are just as simple. The new workout is called “30-20-10 training” (or 10-20-30). Veteran runners who followed the training for just 7 weeks improved their 5K times by four percent, dropping from 23:03 to 22:16." Relative effort 18. I think I got it the workout wrong.
Niggles: None
Yoga Core
No alcohol
Wednesday
TP 58 60 -6. Resting HR 51. Sleep score 91. Body battery 100/35. Weight 173.0.
Chair Core x 1
Gym Session - Leg Press 65 3/10. Leg Extension TKE 15 3/10 10 ct hold on last rep. Seated Leg Curl SL 30 3/10. Lateral raise 15 1/10 20 2/6. RDL dbell 15 1/10 20 2/8. Incline bench 95 3/7. Seated calf 45 3/8. Lat Pulldown 110 1/10 120 2/5.
We played Top Golf for a couple hours and I never won a game.
2 beers
Thursday
TP 51 59 0. Resting HR 53. Sleep score 80. Body battery 95/24. Weight 174.5.
Chair Core x 2
Zwift - Pacer Group Ride: Three Little Sisters in Watopia with Miguel
Relative effort 11. 19.62 mi. Time 1:00:16. Avg Speed 19.5 mph. Total Ascent 1,027 ft. Avg HR 118 bpm.
Niggles: None
TLR Track Workout
Relative effort 21. 1 x 1200 (5:28.8) 6 x 200 (47.0, 44.9, 47.0, 45.2, 44.7, 44.6)
Niggles: None, but my body wasn't ready for the 1200.
Friday
TP 52 59 0. Resting HR 48. Sleep score 86. Body battery 87/33. Weight 172.6.
Chair Core x 2
Morning Run
Relative effort 14. 5.03 mi. Time 47:11. Avg Pace 9:23 /mi. Total Ascent 113 ft. Avg HR 138 bpm.
Niggles: None, it was a good morning.
1 bourbon
Saturday
TP 51 59 0. Resting HR 51. Sleep score 93. Body battery 100/29. Weight 173.7.
Campus Cruise
This was a fun trip through the campus. We saw the band doing warmups, then ran over to Kim and Richard's tailgate. Relative effort 33. 10.20 mi. Time 1:37:09. Avg Pace 9:31 /mi. Total Ascent 424 ft. Avg HR 137 bpm.
Niggles: None, I stepped in a hole and turned my left ankle slightly.
2 cocktails from the Oak Room.
Sunday
TP 58 60 -6. Resting HR 50. Sleep score 89. Body battery 100/44. Weight 172.6.
Elst Yoga with Kaylan
Gym Session - Seated calf 45 3/8. Incline bench 95 1/8 105 1/5 115 1/5. Lateral raise 20 3/6. RDL dbell 20 3/8. Seated Leg Curl SL 30 1/10 35 2/5. Leg Press 100 1/10 110 1/8 120 1/8. SL Leg Press 65 1/10 70 2/8. Lat Pulldown 120 3/6.
1 tulip of seltzer from Elst.
