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