Week 12 - 2024

Week of March 18

Relative effort: 265

Runs/mileage: 5/47.55 (403.97)

X-training time: 3:58

Training time: 11:14

Resting HR: 55

Average weight: 173.9

Sleep score: 70

My goal is to be careful with by body while doing more yoga and strength.

Monday 18

Resting HR 54. Sleep score 77. Body battery 77/23 (41).

Morning Walk to Central Park

Travel home from NYC. The flight was ok until we were descending into Knoxville, then it was the roughest I might have been on.

I had planned to do a Zwift ride or some strength, ended up nothing nothing but recovery.

Tuesday 19

TP 59 66 -2. Resting HR 54. Sleep score 86. Body battery 99/21 (-31). Weight 174.9.

Morning Run

Relative effort 27. This one felt good. 10.01 mi. Time 1:32:35. Avg Pace 9:15 /mi. Total Ascent 163 ft. Avg HR 137 bpm.

Niggles: None

Strength Session total body

NTC Wind-Down Yoga

Wednesday 20

TP 67 67 -10. Resting HR 55. Sleep score 80. Body battery 78/29 (9). Weight 173.1.

Gym Session at the Pilot YMCA. TM 5’. Press 65 2/5 70 2/5 75 1/5. Deadlift 50 + hexbar 5/5. Seated Row 110 2/5 120 2/5 125 1/5. Hip Abduction 70 80 90 3/10. Abdominal Crunch 130 3/10.

NTC Lower Body Restorative Yoga

Thursday 21

TP 61 66 -3. Resting HR 55. Sleep score 60. Sleep wasn't great and I'm feeling it a bit. Body battery 85/18 (-18). Weight 173.7.

Morning Run

Relative effort 16. A few of the hilly bits. 6.01 mi. Time 56:31. Avg Pace 9:25 /mi. Total Ascent 293 ft. Avg HR 138 bpm.

Niggles: None

Recover Glutes and Core

TLR Track Workout

Relative effort 18. 4 x 600 (2:41.8, 2:42.0, 2:39.3, 2:34.7). These marks were not too shabby.

Niggles: None

Friday 22

TP 77 69 -7 (post-run). Resting HR 58. Sleep score 69, not great. Body battery 65/23 (20). Weight 173.5.

I had to go for blood work this morning.

Morning Run

Relative effort 23. 7.35 mi. Time 1:07:04. Avg Pace 9:08 /mi. Total Ascent 216 ft. Avg HR 141 bpm.

Niggles: None

Saturday 23

TP 101 73 -8 (post-run). Resting HR 54. Sleep score 65. Body battery 89/5 (-34). Weight 174.8.

Long Run

Relative effort 165. 20.01 mi. 3 easy. 4 x 3 miles at MP (25:24, 25:21, 25:21, 25:24). 3 easy. Time 2:55:40. Avg Pace 8:47 /mi. Total Ascent 435 ft. Avg HR 150 bpm.

Niggles: Normal issues related to the long run breakdown.

Recovery program: toe spacers, Epsom salt bath, NTC Gentle Yoga, Ice Legs

We went to The Bistro for dinner and drinks, then to the Vault for more drinks.

Sunday 24

Resting HR 60. Sleep score 52. Body battery 51/10 (41). Weight 172.5.

Elst Yoga

KTC Beer Run - Albright Grove