Week 9 - 2024

Week of February 26

Relative effort: 385 (Whitestone data was flawed)

Runs/mileage: 6/51.39 (268.07)

Rides/mileage: 0 (377.86)

X-training time: 2:18

Training time: 10:35

Resting HR: 55

Average weight: 174.5

Sleep score: 70

Monday 26

TP 80 60 -20 (post-run). Resting HR 51. Sleep score 82. Body battery 100/25 (-18). Weight 175.3.

Morning Run

Relative effort 20. 4 miles under BQ pace. 7.30 mi. Time 1:07:58. Avg Pace 9:19 /mi. Total Ascent 218 ft. Avg HR 138 bpm.

Niggles: None

1 bourbon

Tuesday 27

TP 69 59 -20. Resting HR 53. Sleep score 77. Body battery 85/16 (-14). Weight 174.1.

Morning Run

Relative effort 21. 5 x 100m strides. 9.01 mi Time 1:25:49. Avg Pace 9:31 /mi. Total Ascent 156 ft. Avg HR 136 bpm. GCT Balance 2.2 %.

Niggles: None

Gym Session Concept 2 1k. Squat 95 1/5 115 4/5. Press 65 2/5 70 3/5.

2 bourbon

Wednesday 28

TP 73 60 -23. Resting HR 55. Sleep score 63. Body battery 79/30 (35). Weight 174.1.

We didn't get up for a gym session. MVNT-BRK 7 minutes core

I had a migraine at lunch which put me down for the remainder of the day.

1 bourbon

Thursday 29

TP 62 59 -13. Resting HR 55. Sleep score 85. Body battery 99/10 (-50). Weight 174.9.

Well rested. MVNT-BRK 6' stretch and 9' stretch.

Morning Run

Some of the hilly bits with 5 hill surges and 5 100m strides. Relative effort 16. 5.00 mi Time 47:02. Avg Pace 9:24 /mi. Total Ascent 234 ft. Avg HR 140 bpm. GCT Balance 1.7 %.

Niggles: None

Gym Session Elliptical 5’. Seated Row 110 2/5 120 3/5. Hip Abduction 60 70 80 3/10. Bench 95 1/5 115 1/5 120 3/5. Lateral and rear delts 15 2/8 each. Abdominal Crunch 120 3/10.

TLR Track Workout

Relative effort 21. 8 x 200m Ins-N-Outs (53.8, 54.8, 53.4, 54.0, 50.7, 52.5, 52.7, 51.6) GCT Balance 1.9 %.

Niggles: None

1 bourbon

Friday 1

TP 68 60 -18. Resting HR 57. Sleep score 55. Body battery 53/15 (21). Weight 173.7.

I woke up tired and stiff.

Lunch Run

It was rainy and chilly but I powered through. Relative effort 17. 7.01 mi Time 1:05:50. Avg Pace 9:24 /mi. Total Ascent 82 ft. Avg HR 137 bpm. GCT Balance 2.4 %.

Niggles:

2 bourbon

Saturday 2

Resting HR 56. Sleep score 74. Body battery 72/5 (-30). Weight 147.7.

My left calf was a glitchy before the race.

Whitestone 30k

I am trying to come up with positives about the run and there are a few. 1) hanging out with friends, 2) longest run since October of 2022, 3) a 50 mile week. It is hard not to feel like I am moving backwards in my AG. There were really good performances from Ron, Brent, and Doug. Comparison is the theif of joy.

Relative effort, I forgot my HRM and the HR data is sketchy at best. 18.89 mi. Time 3:09:26. Avg Pace 10:02 /mi. Total Ascent 1,341 ft.

Niggles: No niggles, just long run breakdown.

3 bourbon 1 beer

Sunday 3

TP 85 64 -33. Resting HR 58. Sleep score 57. Body battery 63/6 (57).

I am sore and tired from yesterday's run and last night's heart palpitations.

Elst Yoga It was a little warmer than usual or I was working harder. This was a really nice practice.

1 beer

I had another bout of heart palpitations. This is concerning.