Week 10 - 2024

Week of March 4

Relative effort: 186

Runs/mileage: 6/53.28 (321.35)

Rides/mileage: 1/8.33 (386.19)

X-training time: 1:32

Training time: 10:25

Resting HR: 55

Average weight: 174.9

Sleep score: 73

Recover from Whitestone.

Monday 4

TP 88 65 -24 (post-run). Resting HR 55. Sleep score 87. Body battery 96/23 (-25). Weight 175.9.

Morning Run

This run was not as bad as I expected. Relative effort 17. 7.03 mi. Time 1:04:59. Avg Pace 9:15 /mi. Total Ascent 121 ft. Avg HR 137 bpm.

Niggles: None

MVNT-BRK 12 minutes of stretching and mobility. My leg were achy, hoping this helps.

Zwift - Rolling Highlands in Scotland

Relative effort 4. 8.33 mi. Time 30:49. Avg Speed 16.2 mph. Total Ascent 295 ft. Avg HR 104 bpm.

Niggles: None

1 bourbon

Tuesday 5

TP 91 66 -23 (post-run). Resting HR 57. Sleep score 69. Body battery 67/23 (8). Weight 175.3.

MVNT-BRK 5 minutes stretch. 2 minutes stretch.

Morning Run

Relative effort 32. 3 miles at GMP (8:25, 8:23, 8:15). Avg HR 139.

Niggles: My lower back is sore and my right hip acted up after the GMP segment.

I had a migraine after lunch.

1 bourbon

Wednesday 6

TP 91 66 -23. Resting HR 57. Sleep score 84. Body battery 87/44 (13). Weight 174.0.

Core Training

NTC Wind-Down Yoga Flow

I have been experiencing LBP since Monday; nothing too bad, just annoying.

1 bourbon

Thursday 7

TP 69 64 -16. Resting HR 54. Sleep score 65. Body battery 92/18 (-30). Weight 176.3 with a case of nacho belly.

Morning Run

Relative effort 13. 5.01 mi. Time 47:57. Avg Pace 9:35 /mi. Total Ascent 184 ft. Avg HR 135 bpm.

Niggles: None

NTC Gentle Yoga

TLR Track Thursday

Relative effort 22. 3 x 1k (4:47.8, 4:43.9, 4:38.1)

Niggles: None

I'm attempting to remove sweets (ice cream and Milky Ways) from my diet.

1 bourbon

Friday 8

TP 73 65 -19. Resting HR 56. Sleep score 79. Body battery 58/24 (13). Weight 173.1.

Morning Run

Relative effort 17. 7.30 mi Time 1:07:16. Avg Pace 1:07:16. Total Ascent 225 ft. Avg HR 134 bpm.

Niggles: None, I am tired but got it done.

Saturday 9

TP 106 71 -19 (post-run). Resting HR 56. Sleep score 63. Body battery 95/13 (-22). Weight 174.9.

Morning Long Run

Relative effort 76. 8 miles below BQP. 20.01 mi. Time 3:09:22. Avg Pace 9:28 /mi. Total Ascent 781 ft. Avg HR 140 bpm. Zone 1 and 2 for all but 27 minutes.

Niggles: None, except for long run breakdown. The rain did a number on my nips. I had to run shirtless for the last 5 miles.

2 bourbon

Sunday 10

TP 91 69 -35. Resting HR 59. Sleep score 65. Body battery 64/21 (43). Weight 174.7.

48.7 miles/week average for the past 4 weeks. This has been a great block of training.

Today = full blown recovery mode.

2 bourbon