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