Week 13 - 2024

Week of March 25

Relative effort: 153

Runs/mileage: 5/40.88 (444.85)

Rides/mileage: 1/18.07 (404.26)

X-training time: 2:17

Training time: 9:45

Resting HR: 55

Average weight: 175.3

Sleep score: 81

Three weeks until Carmel. Focus on daily strength and yoga.

Monday 25

TP 79 71 -20. Resting HR 53. Sleep score 85. Body battery 98/20 (-21). Weight 174.7.

Monday Special

Relative effort 20. 7.30 mi. Time 1:09:01. Avg Pace 9:27 /mi. Total Ascent 235 ft. Avg HR 137 bpm.

Niggles: I did not feel fresh and it took a while to feel normal. My right achillies complained for the first mile or more. Left knee is feeling janky.

Strength Session - Core and knee stability

NTC Lower-Body Restorative Sequence

Tuesday 26

TP 80 71 -21. Resting HR 58. Sleep score 79. Body battery 70/30 (23). Weight 176.5. Chinese and popcorn.

I had my annual physical with an EKG. Nothing remarkable.

Nasty weather with heavy rain. No running today.

Gym Session - Concept 2 Row 1k. Squat 95 1/5 115 3/5 125 1/5. Bench 95 1/5 115 2/5 125 2/5. Seated Row 120 3/5 125 1/5 130 1/5. Abdominal Crunch 130 1/10 135 2/10. Hip Abduction 90 3/10.

NTC Wind-Down Yoga Flow

Wednesday 27

TP 76 71 -12 (post-ride). Resting HR 55. Sleep score 86. Body battery 93/33 (-2). Weight 175.3.

Strength Session - hips and core

Zwift - Pacer Group Ride: Turf N Surf in Makuri Islands with Bernie

Relative effort 10. 18.07 mi. Time 1:00:30. Avg Speed 17.9 mph. Total Ascent 682 ft. Avg HR 112 bpm.

Niggles: None

Thursday 28

Resting HR 53. Sleep score 77. Body battery 81/21 (-17). Weight 176.9.

Some of the Hilly Bits

Relative effort 25. 7.01 mi. Time 1:05:55. Avg Pace 9:24 /mi. Total Ascent 364 ft. Avg HR 140 bpm.

Niggles: I don't recall having any.

Track Workout

Relative effort 20. 8 x 300m (1:14.0, 1:14.9, 1:10.9, 1:16.9, 1:14.5, 1:14.9, 1:13.3, 1:11.6)

Niggles: None, but I did have an anxiety issue on rep 3. I'm proud of the way I handled it and completed the workout.

Friday 29

TP 71 71 -10. Resting HR 56. Sleep score 79. Body battery 78/15 (-4). Weight 173.5.

NTC Runner's Restorative Sequence

Morning Run

Relative effort 27. This was the fastest on the course. 7.31 mi. Time 1:06:18. Avg Pace 9:04 /mi. Total Ascent 232 ft. Avg HR 141 bpm.

Niggles: None

Saturday 30

TP 96 75 -11. Resting HR 54. Sleep score 84. Body battery 79/11 (-16). Weight 175.2.

Social Run Sparked Joy

Relative effort 39. I ran miles with lots of different folks. 15.05 mi. Time 2:23:40. Avg Pace 9:33 /mi. Total Ascent 509 ft. Avg HR 135 bpm.

Niggles: None

This run officially ended my first 200 mile month.

Dinner at I Heart Sushi with the Byrd and Ferrell families. Woody's for cocktails after.

Sunday 31

TP 84 73 -21. Resting HR 55. Sleep score 75. Body battery 73/15 (50). Weight 175.0.

NTC Restorative Yin

Full on recovery mode.