Week 51 - 2023

Week of December 18

Relative effort: 141

Runs/mileage: 6/35.63 (1,425.02)

Rides/mileage: 1/15.49 (1,655.85)

X-training time: 1:52

Training time: 8:37

Resting HR: 55

Average weight: 175.0

Sleep score: 75

Stress level: 30

Monday 18

TP 39 49 5. Resting HR 56. Sleep score 83. Body battery 96/17. Weight 175.4, up from 171.8.

Push ups / L-abs x 4

Lunch Run

Relative effort 28. 6.52 mi. Time 1:01:12. Avg Pace 9:23 /mi. Total Ascent 256 ft. Avg HR 143 bpm.

Niggles: None

RW Day 2 - Foam Roll Back Release. Banded Side Step 3/10. Plank With Shoulder Tap 3/30s. Side Plank 3/30s. Pogo Jump 3/8. Squat Jump 3/8. Floor Dumbbell Row 30 3/8. Lateral Raise 10 3/20.

No alcohol

Tuesday 19

TP 45 50 -1. Resting HR 56. Sleep score 79. Body battery 62/18. Weight 175.9.

Morning Run with Hill Strides

It has begun, assault on Carmel! Relative effort 20. 6 x 100m (28.1, 27.3, 28.1, 25.4, 27.1, 25.0).

Niggles: None

Zwift - Beach Island Loop in Watopia

Relative effort 9. 15.49 mi. Time 1:00:08. Avg Speed 15.5 mph. Total Ascent 312 ft. Avg HR 103 bpm.

Niggles: None

2 bourbons

Wednesday 20

TP 48 51 -4. Resting HR 56. Sleep score 83. Body battery 81/28. Weight 174.7.

I'm having some right knee issues this morning.

Travel to Virginia

1 rye 1 bourbon

Thursday 21

TP 41 50 3. Resting HR 52. Sleep score 80. Body battery 89/16. Weight 175.5.

Push ups / L-abs x 3

Morning Run

Relative effort 17. 4.01 mi. Time 37:00. Avg Pace 9:14 /mi. Total Ascent 58 ft. Avg HR 142 bpm.

Niggles: None

NTC Restorative Yin

TLR Track Thursday

Relative effort 21. 1 x 1600 (7:48). 2 x 800 (3:47, 3:34)

Niggles: No niggles but I a little wheezy.

No alcohol

Friday 22

TP 48 51 -4. Resting HR 55. Sleep score 66. Body battery 74/21. Weight 174.3.

Morning Run

I'm tired this morning. I got a slow start, but it got better. This was the 7^th run in the 20s in the past 2 weeks. Relative effort 14. 5.47 mi. Time 51:55. Avg Pace 9:30 /mi. Total Ascent 174 ft. Avg HR 136 bpm.

Niggles: None

I got a migraine this afternoon. It wasn't severe but my vision got blurry and I felt kinda drained after.

1 beer 1 bourbon

Saturday 23

TP 49 51 -4. Resting HR 55. Sleep score 71. Body battery 97/17. Weight 174.5.

CHKM Group Run

These are my favorite runs. Relative effort 22. 8.52 mi. Time 1:22:30. Avg Pace 9:41 /mi. Total Ascent 365 ft. Avg HR 135 bpm.

Niggles: None

Travel to Virginia.

1 rye 1 bourbon

Sunday 24

Resting HR 55. Sleep score 64. Body battery 72/24. Weight 174.8.

Elst Yoga with Kaylon

1 Seltzer 2 bourbons

Week 50 - 2023

Week of December 11

Relative effort: 138

Runs/mileage: 4/28.31 (1,389.39)

Rides/mileage: 2/34.55 (1,640.36)

X-training time: 0:32

Training time: 6:58

Resting HR: 55

Average weight: 174.1

Sleep score: 68

Stress level: 30

I'm still working to get back to pre-respiratory infection me.

Monday 11

TP 31 49 14. Resting HR 58. Sleep score 66. Body battery 78/19. Weight 174.2.

Push up / L-abs x 1

Morning Run

Relative effort 34. 6.01 mi. Time 57:31. Avg Pace 9:35 /mi. Total Ascent 289 ft. Avg HR 146 bpm.

Niggles: None

1 bourbon

Around 7:30 I started getting a migraine. I took 2 Tylenol and went to bed.

Tuesday 12

TP 35 50 10. Resting HR 55. Sleep score 85. Body battery 85/15. Weight 175.0.

Push up / L-abs x 3

Morning Run

Relative effort 31. 6.04 mi. Time 55:28. Avg Pace 9:11 /mi. Total Ascent 113 ft. Avg HR 145 bpm.

Niggles: None

RW Day 3 - Myofascial Quadriceps Release. Bulgarian Split Squat BW 3/8. Goblet Squat 20 3/8. Toe Yoga 3/10.

1 bourbon

Wednesday 13

TP 39 50 6. Resting HR 53. Sleep score 58. Body battery 63/25. Weight 173.7.

Push up / L-abs x 1

No alcohol

Thursday 14

TP 33 49 11. Resting HR 55. Sleep score 85. Body battery 100/28. Weight 175.1.

Push up / L-abs x 3

Zwift - Pacer Group Ride: Railways and Rooftops in Makuri Islands with Bernie

Relative effort 10. 16.55 mi. Time 1:00:26. Avg Speed 16.4 mph. Total Ascent 958 ft. Avg HR 110 bpm.

Niggles: None

RW Day 1 - Pigeon Pose. Hip Thrusts on Swiss Ball. Stiff-Leg Deadlift. Shoulder lateral raise. Single-Leg Calf Raise. Dead Bug. 90-90.

2 bourbons

Friday 15

TP 32 48 12. Resting HR 55. Sleep score 75. Body battery 68/10. Weight 174.5.

Rita's Loop

Relative effort 21. 6.26 mi. Time 58:23. Avg Pace 9:19 /mi. Total Ascent 186 ft. Avg HR 141 bpm.

Niggles: None

Zwift - Tempus Fugit in Watopia

Relative effort 11. 18.00 mi. Time 1:00:30. Avg Speed 17.9 mph. Total Ascent 151 ft. Avg HR 117 bpm.

Niggles: None

1.5 bourbons. We went to Downtown Grill and discovered they were offering select whiskeys. I had an Elmer T Lee, a first; it was very good.

Saturday 16

TP 38 49 6. Resting HR 54. Sleep score 75. Body battery 74/23. Weight 174.4.

Push ups / L-abs x 1

Morning Long Run

Relative effort 28. 10.01 mi. Time 1:33:40. Avg Pace 9:22 /mi. Total Ascent 260 ft. Avg HR 139 bpm.

Niggles: Finished with a bloody toe on my left foot.

Sunday 17

TP 46 51 -2. Resting HR 57. Sleep score 33. Body battery 71/34. Weight 171.8.

I was up almost all night with stomach pain. I finally got to sleep and stayed in bed until almost 10:00. I also got in a little nap in the afternoon.

Smokey's Holiday Social was fun.

No alcohol

Week 49 - 2023

Week of December 4

Relative effort: 82

Runs/mileage: 2/12.59 (1,361.08)

Rides/mileage: 2/36.26(1,605.81)

X-training time: 2:18

Training time: 6:19

Resting HR: 57

Average weight: 173.0

Sleep score: 68

Stress level: 33

I hope to back to being a healthy me this week.

Monday

TP 24 52 25. Resting HR 53. Sleep score 79. Body battery 87/25. Weight 172.9.

I was feeling bettter yesterday, but this morning my cough is worse.

2 bourbons

Air Physio

Tuesday

Resting HR 57. Sleep score 77. Body battery 72/17. Weight 173.0.

Zwift - Pacer Group Ride: Turf N Surf in Makuri Islands with Bernie

Relative effort 12. 17.77 mi. Time 1:00:32. Avg Speed 17.6 mph. Total Ascent 676 ft. Avg HR 121 bpm.

Niggles: My left knee was acting up a couple times.

1 bourbon

Wednesday

TP 19 50 28. Resting HR 57. Sleep score 48. Body battery 41/15. Weight 173.3.

NTC Restorative Yin

RW Day 2 - Foam Roll Back Release 3 x 30s. Banded Side Step 3 x 10. Plank With Shoulder Tap 3 x 30s. Side Plank 3 x 30s. Pogo Jump 3 x 8. Squat Jump 3 x 8. Floor Dumbbell Row 30 3 x 8.

My cough was worse today, but I'm not feeling too bad.

2 bourbon

Air Physio

Thursday

TP 20 49 27. Resting HR 58. Sleep score 49. Body battery 47/14. Weight 173.0.

I'm having a terrible time recovering from this illness. It seems I'm sleeping OK, but my resting HR is elevated and my sleep score has plummeted. This morning, I've woke with a little bit of a headache.

Push ups 3 x 10

Zwift - Pacer Group Ride: Neokyo All-Nighter in Makuri Islands with Bernie

Relative effort 10. 18.49 mi. Time 1:00:22. Avg Speed 18.4 mph. Total Ascent 643 ft. Avg HR 113 bpm.

Niggles: None

1 bourbon

Friday

TP 19 48 28. Resting HR 59. Sleep score 77. Body battery 55/14. Weight 173.4.

Pre-Run

Morning Run

It has been 9 days since I last ran. I'm not one of those guys who freaks out about losing fitness, I'm just HAPPY to be on the mend. Relative effort 22. 5.19 mi. Time 50:04. Avg Pace 9:39 /mi. Total Ascent 100 ft. Avg HR 144 bpm.

Niggles: I felt ok during the run, but after, my lungs complained a bit.

No alcohol

Air Physio

Push ups x 1

Saturday

TP 24 49 22. Resting HR 59. Sleep score 80. Body battery 72/13. Weight 172.3.

NTC Restorative Yin

Push ups & Lower Abs x1

Lunch Run

I think I'm back, still not 100%, but back. Relative effort 25. 7.40 mi. Time 1:10:03. Avg Pace 9:28 /mi. Total Ascent 131 ft. Avg HR 141 bpm.

Niggles: None

1 rum 1 bourbon

Sunday

TP 32 50 14. Resting HR 57. Sleep score 64. Body battery 60/22. Weight 172.8.

Push ups & Lower Abs x1

Elst Yoga with Kaylan - This was an awesome class as usual

Week 48 - 2023

Week of November 27

Relative effort: 36

Runs/mileage: 2/11.55 (1,348.49)

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

X-training time: 0:48

Training time: 2:42

Resting HR: 53

Average weight: 173.9

Sleep score: 60

Stress level: 28

It looks like 3 A-races over 6 weeks will make one sick.

Monday

TP 46 58 6. Resting HR 48. Sleep score 94. Body battery 100/37. Weight 174.4.

Lunch Run

Relative effort 16. Sprints 7 x 10 seconds. 5.04 mi. Time 50:20. Avg Pace 10:00 /mi. Total Ascent 109 ft. Avg HR 134 bpm.

Niggles: Left glute was an issue. I need to get these glutes stronger.

RW 3 Days a Week Supports Your Runs, Day 1 - Pigeon Pose 3-5 reps. Hip Thrusts 3/8. Stiff-Leg Deadlift 20 3//8. Single-Leg Calf Raise 3/8. Dead Bug 3/10. 90-90 WTF, I'm not sure how to do this one.

No alcohol

Tuesday

TP 47 58 5. Resting HR 51. Sleep score 76. Body battery 97/26. Weight 174.3.

Morning Run

Relative effort 16. 6.51 mi. Time 1:03:53. Avg Pace 9:48 /mi. Total Ascent 281 ft. Avg HR 135 bpm.

Niggles: None

No alcohol

Wednesday

TP 49 58 3. Resting HR 51. Sleep score 51. This is a first, a low sleep score and resting HR. Body battery 100/23. Weight 173.0.

Gym Session - Sauna 5’. Lat Pulldown 120 3/7. Incline bench 95 1/8 115 2/5. Lateral raise 20 3/6. RDL dbell 20 3/8. Leg Press 120 3/8. SL Leg Press 70 3/8. Seated Leg Curl SL 35 3/6. Hip Abductor 70 3/8. Hip Adductor 70 3/10.

2 bourbons

I'm getting sick.

Thursday

Resting HR 55. Sleep score 24. Body battery 41/5.

I am sick.

No alcohol

Friday

Resting HR 55. Sleep score 33. Body battery 26/5. Weight 174.2.

I'm still sick and I was fortunate enough to get a migraine.

No alcohol

Saturday

TP 32 54 18. Resting HR 55. Sleep score 61. Body battery 70/7.

I'm sick and alone now.

2 bourbons

Sunday

TP 28 53 22. Resting HR 53. Sleep score 81. Body battery 97/34. Weight 173.7.

I can finally say, today was better than yesterday.

1 bourbon