Week 8 - 2024

Week of February 19

Relative effort: 169

Runs/mileage: 5/45.54 (216.67)

Rides/mileage: 2/33.76 (377.86)

X-training time: 2;07

Training time: 11:13

Resting HR: 58

Average weight: 174.7

Sleep score: 72

Monday 19

TP 57 54 -12. Resting HR 55. Sleep score 84. Body battery 100/19 (-25). Weight 173.9.

MVNT-BRK 6 minutes core, 6 minutes mobility, and 10 minutes grounding.

Lunch Run

Relative effort 22. 7.22 mi. Time 1:07:01. Avg Pace 9:17 /mi. Total Ascent 258 ft. Avg HR 139 bpm.

Niggles: None

1 bourbon

Tuesday 20

TP 73 57 -13 (post-run). Resting HR 59. Sleep score 75. Body battery 57/16 (-1). Weight 174.0.

Morning Run

Relative effort 22. 9.01 mi. Time 1:25:59. Avg Pace 9:33 /mi. Total Ascent 124 ft. Avg HR 137 bpm.

Niggles: None. My legs got very achy in the evening.

MVNT-BRK 10 minutes of grounding

No Zwift workout.

1 bourbon

Wednesday 21

TP 63 55 -16. Resting HR 57. Sleep score 83. I had pretty good sleep, didn't wake up once. Body battery 81/26 (14). Weight 174.2.

Gym Session Pilot Y: Bench 115. Hexbar Deadlift 50. Press 75. Planks.

Zwift - Pacer Group Ride: Island Hopper in Makuri Islands with Bernie

Relative effort 11. 17.17 mi. Time 1:00:11. Avg Speed 17.1 mph. Total Ascent 568 ft. Avg Power 121 W. Avg HR 114 bpm.

Niggles: None

No alcohol

Thursday 22

TP 58 55 -12. Resting HR 56. Sleep score 76. Body battery 80/13 (-20). Weight 175.3.

I am very sore from lifting. MVNT-BRK 6 minutes of LQ stretching

Morning Run

Relative effort 15. Some of the hilly bits. 6.01 mi. Time 58:10. Avg Pace 9:41 /mi. Total Ascent 293 ft.

Niggles: None, it was a better day than expected.

No track workout, we thought it was too windy. I'm having a little FOMO.

Zwift - Pacer Group Ride: Island Hopper in Makuri Islands with Bernie

Relative effort 10. 16.59 mi. Time 1:00:25. Avg Speed 16.5 mph. Total Ascent 709 ft.

Niggles: None

2 bourbon

Friday 23

TP 72 58 -13 (post-run). Resting HR 59. Sleep score 66. Body battery 66/17 (8). Weight 174.1.

MVNT-BRK - 9 minutes of LQ stretching

Morning Run

Relative effort 23. 1:06:29 Time. Avg Pace 9:06 /mi. Total Ascent 237 ft. Avg HR 132 bpm.

Niggles: None

1 bourbon

Saturday 24

TP 61 56 -14. Resting HR 56. Sleep score 75. Body battery 75/17 (-11). Weight 176.3.

Long Run

Relative effort 58. 16 miles with the last 3 pick up (8:51, 8:17, 8:07)

Niggles: None

Post-Run Stretching 7 minutes and Ice Legs

3 Old Fashions with John and Susie at Woody's

Sunday 25

TP 75 59 -27. Resting HR 61. Sleep score 46. Body battery 62/23 (39). Weight 174.8.

The drinks from last night hit pretty hard, woke up at 1:30 and took a couple Tylenol. I feel good enough this morning.

Elst Yoga

2 beers