Week 47 - 2023

Week of November 20

Thanksgiving Week

Relative effort: 187

Runs/mileage: 8/30.31 (1,336.94)

Rides/mileage: 0/0 (1,569.55)

X-training time: 0:00

Training time: 4:46

Resting HR: 52

Average weight: 172.7

Sleep score: 80

Stress level: 28

No x-training this week; I think this is a first. Race and holiday week, but no excuses.

Monday

Resting HR 50. Sleep score 87. Body battery 100/23. Weight 171.7.

I feel like I'm taking a cold. I don't feel bad, but I have some symptoms.

Lunch Run

Relative effort 12. 5.00 mi. Time 47:21. Avg Pace 9:28 /mi. Total Ascent 103 ft. Avg HR 135 bpm.

Niggles: None

6 x 100

Relative effort 2. 25.4, 22.3, 21.8, 21.3, 21.6, 21.7

Niggles: No niggles but some booty lock.

Tuesday

TP 54 60 -2. Resting HR 49. Sleep score 77. Body battery 90/32. Weight 171.6.

Nothing, I did nothing today.

Wednesday

TP 47 58 5. Resting HR 52. Sleep score 79. Body battery 100/35. Weight 172.3.

Chair Core x 1

Let's Call It a Shake Out

Relative effort 9. 3.42 mi with 5 x 100m strides. Time 32:29. Avg Pace 9:30 /mi. Total Ascent 103 ft. Avg HR 138 bpm.

Niggles: None

Thursday

TP 44 58 7. Resting HR 54. Sleep score 82. Body battery 75/11. Weight 172.6.

Regal Knoxville Turkey Trot

My 13^th consecutive and 3^rd fastest Turkey Trot. 22:13.08. Relative effort 30. Splits were 7:12.7, 7:12.4, 7:14.4, and finished with 5:17 pace.

Niggles: None

Friday

Resting HR 55. Sleep score 66. Body battery 54/21. Weight 173.0.

Pancake Run - The Long Run

Relative effort 19. 5.33 mi. Time 50:34. Avg Pace 9:29 /mi. Total Ascent 181 ft. Avg HR 142 bpm.

Niggles: None. I wasn't sure how this run would go, but it was better than I expected.

Saturday

Resting HR 50. Sleep score 86. Body battery 94/17. Weight 173.7.

Long Run Through Campus

Relative effort 93. 10.01 mi. Time 1:39:51. Avg Pace 9:59 /mi. Total Ascent 407 ft. Avg HR 150 bpm.

Niggles: None

Sunday

TP 53 59 -2. Resting HR 56. Sleep score 52. Body battery 79/20. Weight 174.0.

We had Justin's birthday party at Maple Hall. It started with the Vault and ended up at the Radius Rooftop Lounge. There was too much drinking and maybe not enough bowling. It was fun.

At 12:52 I had a HR spike of 95 bpm as a result of an anxiety attack. It lasted for about 10 minutes but I never really recovered and sleep was poor.

No alcohol