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