Week of June 10
Relative effort: 142Runs/mileage: 4/24.17 (768.87)Rides/mileage: 3/50.72 (818.39)Elevation: 3,901X-training time: 2:55Training time: 10:04Resting HR: 54Average weight: 173.6Sleep score: 69.4
This is Hal Canfield week. 25 days until Peachtree.
Monday
Resting HR 50. Sleep score 87. Body battery 100/18 (-35). Weight 174.2.
Core with Heather Maclean
Morning Run
Relative effort 17. 7.01 mi. Time 1:03:09. Avg Pace 9:01 /mi. Total Ascent 175 ft. Avg HR 135 bpm.
Niggles: My feet were grumpy for the first mile.
Gym Session - Leg Press 120 3/10. Bicep Curl 40 3/7. Abdominal Crunch 140 3/8. Hip Adductor 80 3/8. Hip Abductor 85 3/7. Seated Leg Curl SL 25 3/7. Glute 45 3/10. Lat Pulldown 120 3/6. SL Leg Press 80 3/8. Back Extension 100 3/8. Chest Press 100 3/6.
Zwift - Climb Portal - Mont Saint-Michel in France
Relative effort 3. 2.87 mi. Time 20:21. Avg Speed 8.5 mph. Total Ascent 581 ft. Avg HR 110 bpm.
Niggles: None
Zwift - Pacer Group Ride: Railways and Rooftops in Makuri Islands with Bernie
Relative effort 8. 10.49 mi. Time 40:13. Avg Speed 15.6 mph. Total Ascent 659 ft. Avg HR 120 bpm.
Niggles: None
Tuesday
Resting HR 55. Sleep score 61. Body battery 63/16 (-3). Weight 174.1.
I'm tired but I have a lot on my plate.
Speed Session
Relative effort 16. 4 x 20s. 2 x 400m (1:36.2, 1:37.1). 2 x 200m (44.7, 42.6).
Niggles: None
BLVD 60
Relative effort 10. 15.40 mi. Time 1:01:40. Avg Speed 15.0 mph. Total Ascent 722 ft. Avg HR 111 bpm.
Niggles: my butt got sore.
Wednesday
Resting HR 55. Sleep score 78. Body battery 79/29 (6). Weight 172.9.
I played 9 holes at Centennial with Justin, Jud, and David. Justin and I were a team. We played better but lost by 3 strokes.
2 golf beers 2 Old Fashions at Woody's hit me pretty hard.
Thursday
Resting HR 56. Sleep score 37. Body battery 61/12 (-19). Weight 174.7.
It might have been the drink or the poor sleep, but I woke with a headache and just didn't feel great. I took an hour nap during lunch and then laid down for a while before the race.
Hal Canfield Mile
This was definitely a rust buster; my slowest mile ever. I felt great but I wasn't race ready. I went out at PR pace but it was too much. All the guys beat me and I didn't get a result. Avg HR 169.
Niggles: Bruised my ego.
1 beer
Friday
Resting HR 57. Sleep score 75. Body battery 55/15 (9). Weight 172.8.
Gym Session - Triceps Press 120 3/8. Ski Erg 30s. SL Leg Extension TKE 17.5 3/8 (L knee). Ski Erg 30s. Seated Row 110 3/8. Ski Erg 30s. Abdominal Crunch 140 3/10. Ski Erg 30s. Shoulder Press 40 1/10 45 1/10 47.5 1/8. Ski Erg 30s. Pec Fly 75 1/10 80 2/8. Rear Delt 50 3/10. Ski Erg 30s. Chest Press 100 2/8 1/6.
I finally got a race result. 6:55.27. 7th Senior Grand Master.
Afternoon Ride
Relative effort 17. This is kind of crazy, but I set 4 PRs. 21.96 mi. Time 1:18:44. Avg Speed 16.7 mph. Total Ascent 548 ft. Avg HR 121 bpm.
Niggles: No cycling issues, but my knees are being cranky.
1 beer 1 Old Fashion
Ice legs
Saturday
Resting HR 56. Sleep score 72. Body battery 72/16 (-2). Weight 173.4.
Morning Run
Relative effort 36. 8.16 mi. Time 1:16:43. Avg Pace 9:24 /mi. Total Ascent 489 ft. Avg HR 141 bpm.
Niggles: None, but the heat was an issue.
Iced my left knee which has been an issue since yesterday's gym session. I don't know why the TKE caused a problem yesterday when it has never before.
We had dinner at The Bistro. Dinner was good but I got gut issues half way through the meal.
Sunday
Resting HR 59. Sleep score 76. Body battery 54/ (18). Weight 173.1.
Morning Stretch
I was in a foul mood most of the day. My knee was an issue and I generally felt like crap.
It was a great Father's Day though. We had dinner at Kennedy's, drinks at Downtown Grill, and Betelgeuse at the Tennessee Theater.
