Week of May 6
Relative effort: 151Runs/mileage: 5/28.86 (620.56)Rides/mileage: 3/44.85 (616.74)X-training time: 1:26Training time: 9:06Resting HR: 53Average weight: 174.9Sleep score: 81
Week 4 post-marathon. 7 weeks until Peachtree
Monday
Resting HR 53. Sleep score 75. Body battery 79/33 (6). Weight 176.8. I thought my weight would be worse, but I did have a pretty big weekend.
Push ups 3 x 10. Plank 2 x 30s. Upper body with bands x 2.
NTC Rise & Flow Yoga
Something I did caused my right shoulder to hurt. There was no incidence of pain with any movement.
Lunch Run
Relative effort . 6.41 mi. Time 1:00:01. Avg Pace 9:22 /mi. Total Ascent 195 ft. Avg HR 147 bpm.
Niggles: None, my shoulder did not hurt while running, which is a very good thing.
An interesting story. My binging last night left me feeling a bit frustrated with myself and with a resound to get my shit together. I was shirtless running up Chestnut Ridge and passed a burly man. When passing he says "I wish I looked like you". This just goes to show that no matter how bad you might feel, someone else wishes they were in your shoes.
1 bourbon
Tuesday
Resting HR 55. Sleep score 87. Body battery 97/27 (2). Weight 174.8.
Day 2 of moderation. I need to add a few morew carbs.
Hill Ladder
Relative effort 23. 30 (7:02), 40 (7:13), 50 (7:31), 60 (7:52), 50 (7:23), 40 (7:25), 30 (7:04). This mark were better than the ones from April 25.
Niggles: None
2 bourbon
Wednesday
Resting HR 51. Sleep score 83. Body battery 97/44 (10). Weight 174.6.
Day 3 - I’ve chosen to do better with moderation this week and although it is not a big enough sample size, I have seen weight and resting HR decrease, and sleep score increase.
PCS - Single leg RDL 3 3/6. Calf straight leg BW 3/10. KB DL 40 3/8. Calf bent knee 30 3/15. Hip thrust feet elevated 3/10. Exercise ball curls 3/8. Shoulder ER and HA bands 3/10.
Zwift - Tempus Fugit in Watopia
Relative effort 8. 15.77 mi. Time 1:00:15. Avg Speed 15.7 mph. Total Ascent 128 ft. Avg HR 100 bpm.
Niggles: My knees felt odd. Ice legs post-ride.
2 bourbon
Thursday
Resting HR 54. Sleep score 80. Body battery 90/36 (-12). Weight 175.4. I woke up at 4:40 with mild anxiety. I went upstairs and did my EKG, HR was 86 bpm.
Day 4 moderation - my weight isn't changing but other metrics are improving.
LQ Stretching
Core with Heather Maclean
Track Thursday
Relative effort 20. 6 x 300 (1:14.9, 1:15.1, 1:15.2, 1:13.7, 1:12.7, 1:10.5). This was not my fastest but I think I'm improving.
Niggles: I had a little anxiety on the first rep but I managed.
Friday
Resting HR 53. Sleep score 74. Body battery 90/27 (0). Weight 173.8.
Day 5 moderation - wjhat if I could do this for 3 weeks? My cravings are decreasing.
Lunch Run
Relative effort 12. 4.40 mi. Time 42:02. Avg Pace 9:33 /mi. Total Ascent 67 ft. Avg HR 137 bpm.
Niggles: None
Glute and Core Strength with shoulder pull out and HA.
1 rum 1 rye 1 bourbon
Saturday
Resting HR 52. Sleep score 79. Body battery 80/19 (-8). Weight 175.0.
Day 6 moderation - I like the way I'm feeling and it is getting easier. I woke up hungry and surprised my weight was up.
Recover Speed Leg with Megan Roche added a little shoulder rehab
SCE Group Run
Relative effort 27. 8.01 mi Time 1:15:16. Avg Pace 9:24 /mi. Total Ascent 451 ft. Avg HR 140 bpm.
Niggles: None, I felt great
I took a nice break consisting of some outside sitting and reading, and resting in bed.
BLVD 60
Relative effort 9. 13.91 mi. Time 1:00:41. Avg Speed 13.8 mph. Total Ascent 476 ft. Avg HR 108 bpm.
Niggles: None, the Cinelli shifted better but is still a little glitchy going up the cassette.
Sunday
Resting HR 51. Sleep score 88. Body battery 99/34 (27). Weight 174.3.
Day 7 moderation - I did have a piece of pie but no chips.
Zwift - Canopies and Coastlines in Watopia
Relative effort 8. 15.17 mi. Time 1:00:27. Avg Speed 15.1 mph. Total Ascent 764 ft. Avg HR 101 bpm.
Niggles: None
Travel to VA to visit with mom. We took fixings for a driveway cookout. It was a great time!
