Week 20 - 2024

Week of May 13

Relative effort: 163

Runs/mileage: 5/35.58 (656.14)

Rides/mileage: 2/20.88 (637.62)

X-training time: 2;24

Training time: 10:50

Resting HR: 52

Average weight: 175

Sleep score: 79

6 Weeks until Peachtree

Monday 13

Resting HR 51. Sleep score 79. Body battery 100/42 (8). Weight 174.6.

Back on it. I'm sleepy.

Morning Run

Relative effort 20. 6.40 mi. Time 59:02. Avg Pace 9:14 /mi. Total Ascent 241 ft. Avg HR 137 bpm.

Niggles: My right ankle hurt in the first mile.

Nap - unknown time

Dinner at Stir - 2 Old Fashioned drinks

Tuesday 14

Resting HR 51. Sleep score 83. Body battery 100/29 (-34). Weight 176.1.

This is my second consecutive day of a 100 body battery.

800s

Relative effort 25. 4 x 800 (3:38.1, 3:37.3, 3:34.4, 3:32.7). Avg HR 153 - 158.

Niggles: None that I remember.

Posterior Chain (PCS) - Single leg RDL 3 3/7. 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 - Volcano Flat in Watopia

Relative effort 10. 16.30 mi. Time 1:00:44. Avg Speed 16.1 mph. Total Ascent 338 ft. Avg HR 109 bpm.

Niggles: None

2 bourbon

Wednesday 15

Resting HR 53. Sleep score 75. Body battery 88/35 (35). Weight 174.4.

I have successfully abstained from candy and salty/crunchy things for 10 days.

Core with Heather Maclean

Zwift Crash

Zwift crashed on me twice and the second time it never restarted. Time ~10:00.

1 bourbon

Thursday 16

Resting HR 53. Sleep score 71. Body battery 100/21 (-35). Weight 176.1.

I woke up at 3:00 and couldn't get back to sleep. So, at 4:00 I just got up and tried to be productive. A nap sometime today would have been great, but I wasn't successful. I did get to spend some time resting in bed.

Morning Run - the Hilly Bits

Relative effort 22. 6.50 mi. Time 1:00:36. Avg Pace 9:19 /mi. Total Ascent 286 ft. Avg HR 140 bpm.

Niggles: My left glute and right hamstring, nothing serious.

Golf - 9 holes at Muni. I played from the senior tees and I had a few good shots. 2 beers. After the golf we went to Creekside for dinner. 2 cocktails.

Friday 17

Resting HR 52. Sleep score 75. I slept better and woke hungry. Body battery 85/35 (22). Weight 174.7.

BLVD

Relative effort 14. 5.27 mi. Time 50:10. Avg Pace 9:31 /mi. Total Ascent 356 ft. Avg HR 134 bpm.

Niggles: None

Speed Legs with Megan Roche - Alternate Rear Lunges 10 3/5. Deadlift KB 40 2/10. Goblet Squats KB 20 2/8. Bulgarian Split Squats BW 1/10. Single Leg Step Ups 10 1/8.

Restorative Yin - I swithced it up a bit. Pigeon and hip flexor for thread the needle and 90/90.

Saturday 18

Resting HR 53. Sleep score 83. Body battery 94/19 (-19). Weight 174.7.

My cravings for sweets and salty/crunchy things are mostly gone.

NTC Runner’s Restorative Sequence

Hill Play

Relative effort 48. 11.01 mi. Time 1:50:25. Avg Pace doesn't matter because we were doing hill play. Total Ascent 674 ft. Max HR 171 bpm.

Niggles: None, but I got booty lock a few times.

Post-run hangout with Justin, John, and Danny. 1/2 bourbon 2 Mountain Lights - alcohol after a run hits differently.

Sunday 19

Resting HR 53. Sleep score 86. Body battery 89/29 (7). Weight 174.2.

I have woke up with a stiff and sore lowewr back.

Elst Yoga - this really didn't help my lower back issue.

Ride to the Frothy Monkey

Relative effort 5.

1 Bloddy Mary 1 seltzer