Week 7 - 2024

Week of February 12

Relative effort: 223

Runs/mileage: 7/44.77 (171.13)

Rides/mileage: 2/11.97 (344.11)

X-training time: 1:39

Training time: 9:27

Resting HR: 57

Average weight: 174.2

Sleep score: 69

My goal this week is to recover from this illness.

Monday 12

TP 44 51 11 (post-run). Resting HR 58, for some reason my heart was beating out of chest most of the night. Sleep score 74. Body battery 64/21 (-1). Weight 177.0. Chinese food blows me up.

MVNT-BRK 10 minutes

Lunch Run

My first run post illness and it went better than expected. Relative effort 22. 6.02 mi. Time 56:13. Avg Pace 9:20 /mi. Total Ascent 116 ft. Avg HR 142 bpm.

Niggles: None

Tuesday 13

Resting HR 58. Sleep score 77. Body battery 75/12 (-22). Weight 175.3.

Yoga / Core

Morning Run

Relative effort 21. 8.50 mi. Time 1:19:51. Avg Pace 9:23 /mi. Total Ascent 183 ft. Avg HR 137 bpm.

Niggles: None

MVNT-BRK 5 minutes

Zwift - Emily's Short Mix in Watopia

Relative effort 8. A 95% workout. Hard bits were 1) 3:00 @ 165W, 1:00 @ 195W, 1:00 225W. 2) 3:00 @ 165W, 2:00 @ 195W, 2:00 225W. 3) 3:00 @ 165W, 3:00 @ 195W, 3:00 225W.

Niggles: None

Dinner with Amanda and Jerry at Outback and I had 2 Old Fashions.

Wednesday 14

TP 47 51 -2. Resting HR 57. Sleep score 65. Body battery 67/18 (42). Weight 173.5.

My symptoms are a little worse, I need to get back on my recovey routine.

MVNT-BRK 9 minutes

Thursday 15

TP 40 50 5. Resting HR 56. Sleep score 80. Body battery 87/19 (-30). Weight 174.0.

MVNT-BRK 5 minutes - bands (pre-run). 5 minutes - KB carry and DL. Med ball core, renegade row, PUs, and SL RDL.

Easy 5

The first run in the Puma Deviate. Relative effort 17. 5.17 mi. Time 51:14. Avg Pace 9:54 /mi. Total Ascent 121 ft.

Niggles: None

I had a short nap during lunch.

TLR Track Thursday

Relative effort 18. There are times within a rep that my form breaks down. It might only be for a strides or 2, other than that, I felt very strong. 12 x 200 (0:45.6, 0:46.0, 0:44.7, 0:46.5, 0:44.9, 0:43.6, 0:44.5, 0:42.6, 0:44.4, 0:44.6, 0:44.5, 0:42.8)

Niggles: None

1 bourbon

Friday 16

TP 46 51 -8. Resting HR 56. Sleep score 66. Body battery 72/21 (4). Weight 171.5.

I'm a little tired. MVNT-BRK 5 minutes of stretching.

Morning Run

All the miles were below BQ pace. Relative effort 19. 5.24 mi. Time 48:12. Avg Pace 9:12 /mi. Total Ascent 129 ft.

Niggles: None, but I have some soreness from last night's track workout.

2 bourbon

Saturday 17

Resting HR 56. Sleep score 78. Body battery 59/5 (-14). Weight 173.7.

Carpooled with John

Strawberry Plains HM

This was a hard one. I didn't approach it like a race but a quality long run. Mission accomplished. I was still sore from the track workout, which made this a slog. Relative effort 105. 1:56:13. Pace 8:52. AG 4^th.

Niggles: Hamstrings and calves were grumpy from all the hills.

The after party was fun, parking lot cocktails and Cantina Amigos for lunch.

3 cocktails and 2 beers.

Sunday 18

TP 63 54 -17. Resting HR 61. Sleep score 46. Body battery 59/20 (39). Weight 174.1.

Elst Yoga

Afternoon nap

2 beers