Week 52 - 2023

Week of December 25

Relative effort: 148

Runs/mileage: 5/37.66 (1,462.68)

Rides/mileage: 0/0 (1,655.85)

X-training time: 8:02

Training time: 2:05

Resting HR: 54

Average weight:

Sleep score: 77

Monday 25 - Merry Christmas

TP 49 52 -5. Resting HR 55. Sleep score 76. Body battery 84/25 (-1).

I had some soreness from yesterday's yoga.

I ate too much and loved it. It was a wonderful day with Kristen and Justin both being here last night and most of the day today. I'm very thankful for all I have.

1 bourbon

Tuesday 26

TP 49 52 -5. Resting HR 54. Sleep score 83. Body battery 84/12 (-14). Weight 175.2.

Home Gym Session - KB deadlift 35-40 3/8. KB snatch 20 3/5. Hip flexor and piriformis stretch x 3. Push ups / L-abs 3/10. Step ups 3/6. Pull ups 1/2 2/5 with band

Morning Run

This was a bit of a grind with a little rain. Relative effort 29. 7.01 mi. Time 1:06:55. Avg Pace 9:33 /mi. Total Ascent 231 ft. Avg HR 143 bpm. GCT Balance 1.4%

Niggles: The issues were not huge, my left foot and right hamstring.

1 bourbon

Wednesday 27

TP 47 51 -2. Resting HR 54. Sleep score 79. Body battery 78/22 (+17). Weight 175.4.

NTC Restorative Yin

Lunch Run

When the sun came out I started getting hot. Relative effort 40. 7.01 mi. Time 1:05:49. Avg Pace 9:24 /mi. Total Ascent 185 ft. Avg HR 145 bpm. GCT Balance 1.8%.

Niggles: I felt better than yesterday.

2 bourbons

Thursday 28

TP 51 52 -6. Resting HR 54. Sleep score 73. Body battery 87/28 (+12). Weight 174.7.

Morning Run

The last mile was at MP, 8:23. Relative effort 23. 7.01 mi. Time 1:04:04. Avg Pace 9:09 /mi. Total Ascent 194 ft. Avg HR 140 bpm. GCT Balance 2.6%.

Niggles: My left calf is a little sore.

Foam Roll and Stretch

No alcohol

Friday 29

TP 54 53 -9. Resting HR 54. Sleep score 71. Body battery 96/27 (-15). Weight 175.2.

My left calf is a little sore.

Morning Run with John and Justin

This was the run I needed. Relative effort 14. 6.43 mi. Time 1:04:46. Avg Pace 10:04 /mi. Total Ascent 159 ft. Avg HR 127 bpm. GCT Balance 2.2%.

Niggles: None

2 bourbons

Saturday 30

TP 55 53 -9. Resting HR 58. Sleep score 72. Body battery 66/2 8 (+11). Weight 175.3.

Long Run

Fun group run, running with others makes the feel easier. Relative effort 32. 10.21 mi. Time 1:36:05. Avg Pace 9:24 /mi. Total Ascent 480 ft. Avg HR 140 bpm. GCT Balance 1.6%.

Niggles: I got a little ill post run with gut issues.

No alcohol

Sunday 31 - New Year's Eve

TP 61 54 -15. Resting HR 52. Sleep score 84. Body battery 87/20 (-27). Weight 173.9.

It is crazy to think 2023 ends today. It was a good year.

Home Gym Session - Squats 30. Plank 1:30. L-abs 20. Push ups 20. Pull ups 10 with band. KB snatch 1/5. LB RDL 1/8.

Elst Yoga with Kaylan