Week of February 5
Relative effort: 116Runs/mileage: 4/22.09 (132.38)Rides/mileage: 4/42.15 (332.14)X-training time: 6:38Training time: 0:24Resting HR: 56Average weight: 173.6Sleep score: 67
6 weeks until NYC. 11 weeks until Carmel. "Do What Needs To Be Done" Hamstring and calf strength and total body stretching.
Monday 5
Resting HR 51. Sleep score 72. Body battery 84/26 (5).
Travel home from Orlando. I had a mild panic attack on the plane. I had a window seat and a large lady and sat in the middle seat. When she did, it was like the air went away and I got very hot. It lasted on a few minutes I took off my hoodie and got the air to blow on me then I was fine.
I took about an hour nap.
All the Hilly Bits
We decided to park at the Haw Ridge lot to maybe beat some of the work traffic. This made for a hilly run. Relative effort 31. 6.10 mi. Time 58:34. Avg Pace 9:36 /mi. Total Ascent 403 ft. Avg HR 145 bpm.
Niggles: I felt a bit in my right calf and hamstring.
No alcohol
Tuesday 6
TP 45 51 0. Resting HR 56. Sleep score 70. Body battery 84/16 (-24). Weight 173.5.
I am having some gut issues this morning.
Morning Run
Relative effort 27. 8.01 mi. 5 up. 2 at MP (8:28.8, 8:23.1). 1 down. Time 1:15:21. Avg Pace 9:24 /mi. Total Ascent 123 ft. Avg HR 140 bpm.
Niggles: My right hamstring was grumbling.
I had to take a 45 minute nap.
Zwift - Alpha in Watopia
Relative effort 5. A 90% workout. 6.47 mi. Time 30:17. Avg Speed 12.8 mph. Total Ascent 381 ft. Avg HR 114 bpm.
Niggles: None
No alcohol
Wednesday 7
TP 59 54 0. Resting HR 58. Sleep score 71. Body battery 74/14 (-13). Weight 174.8.
Hamstring and Calves Strengthening - KB deadlift. Standing calf raise. Single leg balance with med ball. Single leg RDL. Glute bridge with feet elevated.
Zwift - Pacer Group Ride: Railways and Rooftops in Makuri Islands
Relative effort 12. 16.35 mi. Time 1:00:14. Avg Speed 16.3 mph. Total Ascent 965 ft. Avg HR 123 bpm.
Niggles: None, but I'm feeling a little sick with this sinus infection.
2 bourbon
Don't compund being sick with other bad decisions. FOCUS HARDER...
Thursday 8
TP 64 55 -2. Resting HR 59. Sleep score 49. Body battery 56/15 (3). Weight 172.8.
I am not worse, but resting HR and sleep score are not good.
Pre-Track Run
Relative effort 11. 4.00 mi. Time 38:12. Avg Pace 9:32 /mi. Total Ascent 102 ft. Avg HR 139 bpm.
Niggles: None
TLR Track Workout
Relative effort 16. 6 x 300 (1:16.8, 1:17.8, 1:16.7, 1:14.1, 1:17.8, 1:14.5). My pace was off due to my sinus infection.
Niggles: My right hamstring (I need more strengthening)
Night Yoga
2 bourbon
Friday 9
TP 51 53 -6. Resting HR 60, still high. Sleep score 54, still low. Body battery 64/19 (45). Weight 172.2.
The rain and my illness made my decision not to run an easy one.
2 bourbon
Saturday 10
TP 44 52 1. Resting HR 55. Sleep score 75. Body battery 96/42 (-11). Weight 173.9.
The cold has moved to my chest.
I missed another run but it was the best decision. I will be OK and eventually this will become a great year.
2 bourbon
Sunday 11
TP 38 50 8. Resting HR 54. Sleep score 77. Body battery 86/22 (-31). Weight 174.4.
When I first woke up I was feeling good. It only took a little moving around to realize I 'm not over it yet.
Zwift - Pacer Group Ride: The Big Ring in Watopia with Bernie
Relative effort 11. 16.59 mi. Time 1:00:24. Avg Speed 16.5 mph. Total Ascent 597 ft.
Niggles: None, I had a couple coughing issues.
2 bourbon
