Week 25 - 2024

Week of June 17

Relative effort: 193

Runs/mileage: 5/34.07 (797.74)

Rides/mileage: 2/33.62 (852.01)

Elevation: 3,127

X-training time:

Activity time: 13:03

Resting HR: 55

Body Battery: 16

Average weight: 175.3

Sleep score: 73

18 days until Peachtree.

Monday

Resting HR 53. Sleep score 76. Body battery 92/18 (-11). Weight 174.7.

Morning Stretch

Lunch Run

Relative effort 35. 5.20 mi. Time 48:45. Avg Pace 9:22 /mi. Total Ascent 98 ft. Avg HR 147 bpm.

Niggles: None, but the heat was an issue. Garmin says the Max Temp was 97^°

Glutes and Core - Lateral Toe Taps 3/10. Shifting Front Planks 3/30s. Single Leg Bridge 3/10. Side Planks 3/20s. Supine Scissor Kicks 2/30s. KB curl to press. 25 5/10.

1 beer 1 rum

Tuesday

Resting HR 56. Sleep score 74. Body battery 56/8 (-9). Weight 173.9.

Pre-Run Stretch

Speed Session

Relative effort 41. 4 x 1k (4:35.6, 4:33.9, 4:34.6, 4:38.1 (the last rep was slower due to a tight turnaround)). 4 x 150m hill strides (0:39.3, 0:39.8, 0:38.3, 0:39.0). Avg HR for the work was 157 bpm.

Niggles: None

Posterior Chain (PCS) - Single leg RDL 3 3/8. Lateral raise 10 3/15. Push ups BW 3/10. SL calf straight leg 10 3/8. KB DL 40 3/8. Calf bent knee 30 3/20. Hip thrust feet elevated 3/10.

Top Golf

1 bourbon 3 beers. Lessons learned: 1) share an entree 2) get single beers and not buckets

Wednesday

Resting HR 59. Sleep score 55. Body battery 56/21 (33). Weight 175.5.

I did not feel my best this morning.

5 Laps of the BLVD

Relative effort 10. 16.71 mi. Time 1:11:50. Avg Speed 14.0 mph. Total Ascent 545 ft. Avg HR 102 bpm.

Niggles: None

KB Strength - Farmer's carry 40 /3. Row 40 3/6. SA swings 12 1/8 20 2/6. Horizontal Abd with band 3/10.

No alcohol

Thursday

Resting HR 54. Sleep score 84. Body battery 94/25 (-7). Weight 175.5.

SIX

It was rough start to an easy run. Relative effort 16. 6.05 mi. Time 56:36. Avg Pace 9:22 /mi. Total Ascent 289 ft. Avg HR 136 bpm.

Niggles: My glutes are sore

Friday

Resting HR 56. Sleep score 85. Body battery 86/20 (-19). Weight 175.5.

Morning run

Relative effort 16. 6.21 mi. Time 57:42. Avg Pace 9:18 /mi. Total Ascent 185 ft. Avg HR 136 bpm.

Niggles: None

Pre-Golf Stretch

Centennial Golf 15 holes. 7 over through 15. I made good decisions regarding alcohol, but maybe not so good with food choice.

Saturday

Resting HR 56. Sleep score 78. Body battery 73/15 (-7). Weight 176.1.

Long Run with Faster Bits

Relative effort 46. 1.39 miles at MP (sub 8:20. Avg HR 151 bpm). 0.66 at 10k pace (7:17 Avg HR 158 bpm).

Niggles: None

Gym Session - Hip Adductor 80 3/10. Hip Abductor 85 3/10. Lat Pulldown 120 3/7. Glute 50 3/8 (L knee). Bicep Curl 40 3/8. Seated Leg Curl SL 25 3/8. Back Extension 100 3/10. Chest Press 100 3/8. Triceps Press 120 3/8.

Sunday

Resting HR 56. Sleep score 57. Body battery 60/21 (36). Weight 175.9.

BLVD

5 laps. 16.91 mi. Time 1:07:41. Avg Speed 15.0 mph. Total Ascent 522 ft.

Niggles: None

"There is no failure in sport, only steps to success" Giannis Antetokounmpo

3 oz bourbon