Week 16 - 2024

Week of April 14

Relative effort: 80

Runs/mileage: 2/10.64 (522.17)

Rides/mileage: 4/52.85 (457.10)

X-training time: 1:48

Training time: 6:53

Resting HR: 57

Average weight: 175.7

Sleep score: 73

More race musings.
Looking back, I hadn’t finished a marathon since October of 2021.
I got the Elites dialed in perfect with the Currex and last minute sock change. I’ve got no black toe or blisters (update: I now have a bruised toe on my left foot). If my quads would have held up as well as my feet I might have ran faster.
How much better would we have done if cooler? My Garmin recorded average temperature 71° and a high of 86°.

Monday 15

TP 52 67 8. Resting HR 55. Sleep score 64. Body battery 87/32 (26). Weight 176.8.

Recovery - Walking is still labored and stairs are awful.

Boston Maraton 128. It's hard not to be motivated.

Tuesday 16

TP 44 65 15. Resting HR 54. Sleep score 71. Body battery 98/31 (-17). Weight 176.4.

It was a busy day - Pat to the airport. Pick up Nash. Lunch with Amparo. Work.

Upstairs is better, downstairs is improving. I did some grounding for recovery.

Too much alcohol

Wednesday 17

TP 41 64 21. Resting HR 56. Sleep score 75. Body battery 75/28 (3). Weight 176.1.

Gym Session - Elliptical 5’. Bench 95 1/5 115 2/5 125 1/5 135 1/4. Leg Press 120 3/8. SL Leg Press 70 3/8. Seated cable row 70 2/5 75 2/5 85 1/5. Hip Abductor 82.5 3/10. Triceps Press 100 3/10.

I'm not feeling great, 2 tylenol and nap helped.

Zwift - Pacer Group Ride: Volcano Circuit in Watopia with Bernie

Relative effort 10. Bernie dropped me. 17.94 mi. Time 1:00:21. Avg Speed 17.8 mph. Total Ascent 469 ft. Avg HR 111 bpm.

Niggles: None

1 bourbon

Thursday 18

TP 42 64 19. Resting HR 56. Sleep score 77. Body battery 81/14 (-24). Weight 175.6.

I have some soreness from the gym.

Bike Testing - 3 x Up the Hill

Relative effort 2. Time 2.81 mi. Total Ascent 199 ft.

Niggles: The Cinelli preformed great.

Cherokee 60

Relative effort 11. 15.41 mi. Time 1:01:39. Avg Speed 15.0 mph. Total Ascent 469 ft. Avg HR 116 bpm.

Niggles: My butt and upper back are not ready for cycling.

NTC Wind-Down Yoga Flow

1 rum

Friday 19

TP 39 63 19. Resting HR 59 that's HIGH. Sleep score 75. Body battery 53/20 (11). Weight 174.8.

Zwift 60'

Relative effort 11. 16.69 mi. Time 1:00:24. Avg Speed 16.6 mph. Total Ascent 709 ft. Avg HR 118 bpm.

Niggles: None

Almost 53 miles cycling for the week and I ticked off several to-dos.

1 beer and 1 bourbon

Saturday 20

Resting HR 60. Sleep score 73. Body battery 66/13 (-8). Weight 174.9.

My resting HR has been SHIT this week and my sleep hasn't much better.

Easy Run with John

Relative effort 28. 8.61 mi. Time 1:26:22. Avg Pace 10:02 /mi. Total Ascent 324 ft. Avg HR 137 bpm.

Niggles: A little left calf early on

Afternoon hangout with John and the Ferrell's at Woody's. 2 or 3 beers and 1 bourbon

Sunday 21

Resting HR 60. Sleep score 79. Body battery 54/22 (4). Weight 175.6.

Elst Yoga (this was a struggle)

Crafty at Baker Creek Beer Run

Relative effort 13. 2.03 mi. Time 20:46. Avg Pace 10:13 /mi. Total Ascent 122 ft. Avg HR 146 bpm.

Niggles: None

1 seltzer, 1 beer, 1 bourbon