Week 3 - 2024

Week of January 15

Relative effort: 95

Runs/mileage: 0/0 (43.72)

Rides/mileage: 6/133.52 (241.58)

X-training time: 0:50 (2:55 with 2:05 shoveling snow)

Training time: 8:23 (10:28 with 2:05 shoveling snow)

Resting HR: 54

Average weight: 174.5

Sleep score: 80

Stress level: 28

Monday 15

TP 55 54 -8. Resting HR 55. Sleep score 83. Body battery 86/32 (8). Weight 174.4.

It snowing a lot and it is going to be cold all week. This week is going to be a wash.

Zwift - Pacer Group Ride: Wandering Flats in Makuri Islands with Bernie

Relative effort 12. 21.57 mi. Time 1:10:37. Avg Speed 18.3 mph. Total Ascent 574 ft. Avg HR 113 bpm.

Niggles: None

2 bourbon

Tuesday 16

TP 49 54 -3. Resting HR 55. Sleep score 76. Body battery 82/18 (-17). Weight 174.2.

Shoveling Snow 80 minute workout.

Zwift - Group Ride: Stage 3 | Ride | Tour de Zwift 2024 (A) on Makuri 40 in Makuri Islands

Relative effort 20. 25.07 mi. Time 1:26:20. Avg Speed 17.4 mph. Total Ascent 1,043 ft. Avg HR 130 bpm.

Niggles: None

1 bourbon

Wednesday 17

TP 46 53 0. Resting HR 56. Sleep score 75. Body battery 67/19 (2). Weight 173.6.

Temperature was -2 this morning and the snow hasn't had a chance to melt. I don't know when I will be able the run. Shoveling Snow 45 minute workout.

Zwift - Tempus Fugit in Watopia

Relative effort 11. 18.42 mi. Time 1:00:18. Avg Speed 18.3 mph. Total Ascent 151 ft. Avg HR 114 bpm. Watching Season 2 of True Detective.

Niggles: None

2 bourbon

Thursday 18

TP 42 52 5. Resting HR 56. Sleep score 83. Body battery 79/27 (33). Weight 174.5.

I am pretty sore from all the snow shoveling.

NTC Restortative Yin

2 bourbon

Friday 19

TP 37 51 9. Resting HR 51. Sleep score 80. Body battery 100/25 (-33). Weight 174.2.

Home Gym Session - Shoulder combo - lateral, front, rear (made it to 6). Hip - ER and lateral walk with band 3x12, hip thrust 3x10. Abs - plank 40s x2, L-abs 3x10, side plank 20s. KB - goblet squat 30 3x7, RDL 40 3x7, row 40 3x5. Calisthenics - push ups 3x10, pull ups 3x5.

Zwift - Pacer Group Ride: Tick Tock in Watopia with Bernie

Relative effort 14. 20.32 mi. Time 1:05:38. Avg Speed 18.6 mph. Total Ascent 344 ft. Avg HR 124 bpm.

Niggles: None

Saturday 20

TP 36 51 10. Resting HR 54. Sleep score 78. Body battery 77/28 (35). Weight 175.5.

day 6 of captivity from this winter storm.

Zwift - Group Ride: Stage 4 | Ride | Tour de Zwift 2024 (A) on Petit Boucle in France

I thought I was signing up for Stage 3 A but it was Stage 4 A and it was 60k. I didn't have time to finish the whole course but I got over 40k. Relative effort 20. 30.58 mi. Time 1:45:48. Avg Speed 17.3 mph. Total Ascent 1,014 ft. Avg HR 117 bpm.

Niggles: None

1 beer 2 bourbon

Sunday 21

TP 35 50 10. Resting HR 53. Sleep score 86. Body battery 90/31 (3). Weight 174.9.

Zwift - Beach Island Loop in Watopia

Relative effort 12. 17.56 mi. Time 1:05:17. Avg Speed 16.1 mph. Total Ascent 367 ft. Avg HR 115 bpm.

Niggles: None

1 beer 1 bourbon