Week of June 4
Relative effort: 196Runs/mileage: 5/33.14 (739.50)Rides/mileage: 3/42.81 (767.67)Elevation: 3,678 ftX-training time: 1:41Training time: 11:34 (includes 9 holes of golf)Resting HR: 53Average weight: 176.0Sleep score: 75
Hal Canfield is next week. 3 weeks until Peachtree race week.
Monday
Resting HR 50. Sleep score 92. Body battery 100/27 (-34). Weight 177.4. Up 2.3 pounds of beach weight.
2 migraines today
Lunch Run
The heat was tough, but my acclimination went up 15%. Relative effort 49. 6.08 mi. Time 55:01. Avg Pace 9:03 /mi. Total Ascent 185 ft. Avg HR 149 bpm.
Niggles: None, but the HEAT!
Glute and Core - Lateral Toe Taps 2/10. Shifting Front Planks 2/30s. Single Leg Bridge 2/10. Side Planks 2/25s. Supine Scissor Kicks 2/30s. KB curl to press. 25 5/10. Push ups 3/10.
LQ Stretch
No alcohol
Tuesday
Resting HR 54. Sleep score 76. Body battery 77/11 (-20). Weight 176.3.
Morning Speed Session
I wasn't feeling my best. Relative effort 19. 4 x 20s. 8 x 200m (44.5, 44.8, 45.7, 45.7, 44.7, 43.1, 44.5, 44.1) Avg HR 144.
Post-run - 1 minute each of reverse lunge, step ups, SL calf.
Niggles: None
PCS - Single leg RDL 3 3/8. Calf straight leg BW 3/15. KB DL 40 3/8. Shoulder ER bands 3/12. Row with band 3/12. Calf bent knee 30 3/20. Hip thrust feet elevated 3/10. Exercise ball curls 3/10.
Zwift - Flat Route in Watopia
Relative effort 11. 16.78 mi. Time 1:00:12. Avg Speed 16.7 mph. Total Ascent 479 ft. Avg HR 115 bpm.
Niggles: None
1 bourbon
Wednesday
Resting HR 54. Sleep score 76. Body battery 75/22 (-1). Weight 174.1.
Zwift - Volcano Climb in Watopia
Relative effort 10. 15.34 mi. Time 1:00:10. Avg Speed 15.3 mph. Total Ascent 679 ft. Avg HR 110 bpm.
Niggles: None
Global Run Day from the Runner’s Market
Relative effort 38. 5.01 mi. Time 46:16. Avg Speed 9:14 /mi. Total Ascent 213 ft. Avg HR 149 bpm.
Niggles: None, but I didn't warm up approximately.
1 beer 1 bourbon
Thursday
Resting HR 58. Sleep score 47. Body battery 49/23 (19). Weight 175.3.
Gym Session - Lat Pulldown 120 3/5. Chest Press 100 3/5. SL Leg Press 80 3/7. Back Extension 100 3/7. SL Leg Extension TKE 17.5 3/7. Seated Row 110 3/7. Shoulder Press 40 3/7. Pec Fly 70 3/10. Rear Delt 50 3/8. Triceps Press 110 3/8.
Friday
Resting HR 54. Sleep score 79. Body battery 78/15 (-16). Weight 175.4.
Morning Run
Relative effort 15. 6.01 mi. Time 57:14. Avg Pace 9:32 /mi. Total Ascent 164 ft. Avg HR 136 bpm.
Niggles: None, feeling good enough.
Golf 9 holes at Centennial - 59
Saturday
Resting HR 55. Sleep score 72. Body battery 76/18 (26). Weight 177.
I was up at 2:00 a.m. with bowel issues, not a great start to the day.
Long Run
Relative effort 24. 10.03 mi. Time 1:33:14. Avg Pace 9:18 /mi. Total Ascent 241 ft. Avg HR 134 bpm.
Niggles: None
Sunday
Resting HR 49. Sleep score 81. Body battery 100/42 (14). Weight 176.1.
Our ride to Greenback got rained out.
Zwift - Climb Portal: Col du Platzerwasel at 50% Elevation in Watopia
Relative effort 6. 5.39 mi. Time 41:01. Avg Speed 7.9 mph. Total Ascent 978 ft. Avg HR 104 bpm.
Niggles: None
Zwift - Beach Island Loop in Watopia
Relative effort 3. 5.30 mi. Time 20:12. Avg Speed 15.7 mph. Total Ascent 118 ft. Avg HR 103 bpm.
Niggles: None
NTC Gentle Yoga
