Week 17 - 2024

Week of April 22

Relative effort: 215

Runs/mileage: 6/33.89 (556.05)

Rides/mileage: 4/76.28 (533.38 )

X-training time: 2:18

Training time: 12:55

Resting HR: 59

Average weight: 175.8

Sleep score: 73

This is the beginning of my second week post-marathon.

Monday 22

Resting HR 60. Sleep score 70. Body battery 75/23 (12). Weight 176.4.

Lunch Run

Relative effort 15. 4.64 mi. Time 44:04. Avg Pace 9:30 /mi. Total Ascent 75 ft. Avg HR 139 bpm.

Niggles: My left hamstring

Dinner at the Humble Hog with Justin and Jerry. Drinks after at Downtown Grill. We planned a ride for June 9^th in Greenback. I need to begin some type of bike training.

Tuesday 23

Resting HR 61. Sleep score 74. Body battery 58/16 (-7). Weight 176.9.

I woke with some GI issues and a little bit of a headache. I'm still struggling with a high resting HR and poor sleep. Is it food, alcohol, or something else?

Zwift - Pacer Group Ride: Makuri 40 in Makuri Islands

It is time to start riding with a purpose. Horsey is coming! Relative effort 10. 17.02 mi. Time 1:00:48. Avg Speed 16.8 mph. Total Ascent 469 ft. Avg HR 111 bpm.

Niggles: None

Afternoon Run

Relative effort 35. 5.08 mi. 6 x 20s strides. Time 50:09. Avg Pace 9:52 /mi. Total Ascent 116 ft. Avg HR 147 bpm.

Niggles: None

NTC Runner's Yoga Sequence

No alcohol

Wednesday 24

Resting HR 59. Sleep score 72. Body battery 63/22 (10). Weight 173.5.

Gym Session - TM 5’. Leg Extension TKE 17.5 3/8. Back Extension 100 3/8. Lat Pulldown 120 3/7. SL Leg Press 70 2/7 80 1/7. Chest Press 100 3/7. Seated Leg Curl SL 25 3/7. Shoulder Press 40 3/7. Pec Fly 60 1/7 65 2/7. Rear Delt 40 1/7 50 2/7. Seated Row 110 3/7. Triceps Press 110 3/7. Hip Abductor 85 3/7. Hip Adductor 80 3/7. Bicep Curl 40 3/7. Abdominal Crunch 140 3/7.

Zwift - Volcano Climb in Watopia

Relative effort 11. 15.98 mi. Time 1:00:30. Avg Speed 15.8 mph. Total Ascent 682 ft. Avg HR 116 bpm.

Niggles: None

NTC Gentle Yoga

No alcohol

Thursday 25

Resting HR 60. I've had 2 days with no alcohol and my HR is still elevated. Sleep score 76. Body battery 72/10 (-22). Weight 174.8.

Hill Ladder

Relative effort 19. 6.04 mi. Time 58:45. 3.80 Up. 30s, 40s, 50s, 50s, 40s, 30s. 1 Down. Total Ascent 224 ft. Avg HR 139 bpm.

Niggles: None

BLVD 60

Relative effort 18. 16.03 mi. Time 1:00:48. Avg Pace 15.8 mph. Total Ascent 846 ft. Avg HR 131 bpm.

Niggles: None

Friday 26

Resting HR 57. Sleep score 65. Body battery 65/20 (38). Weight 175.7.

Morning Run

Relative effort 17. 4.52 mi with 4 x 15s strides. Time 43:46. Avg Pace 9:41 /mi. Total Ascent 145 ft. Avg HR 142 bpm.

Niggles: None, but I did have a blood sugar issue. Is this EIH?

2 bourbon

Saturday 27

Resting HR 57. Sleep score 83. Body battery 96/25 (-25). Weight 175.6.

I'm meeting the team at the Dogwood 5k and running a 10 miler from there.

Morning Long Run

Relative effort 40. 10.14 mi. Time 1:36:46. Avg Pace 9:32 /mi. Total Ascent 554 ft. Avg HR 143 bpm.

Niggles: My right hip flexor.

I ate a whole pizza for lunch. We celebrated Danny's birthday at Woodlake Golf Course.

1 rum 1 bourbon

Sunday 28

Resting HR 57. Sleep score 72. Body battery 87/17 (-10). Weight 178.1.

Elst Yoga - outside and hot

Lunch Ride

Relative effort 26. 27.25 mi. Time 1:58:19. Avg Speed 13.8 mph. Total Ascent 1,581 ft. Avg HR 121 bpm.

Niggles: My upper back/neck and butt.

Xul Beer Run

Relative effort 10. 3.46 mi. Time 43:15. Avg Pace 12:30 /mi. Total Ascent 292 ft. Avg HR 130 bpm.

Niggles: None

This was a BIG day!