Week 26 - 2024

Week of June 24

Relative effort: 151

Runs/mileage: 5/32.37 (830.11)

Rides/mileage: 1/16.64 (868.65)

Elevation: 1,585

X-training time: 2:37

Training time: 8:38

Resting HR: 54

Average weight: 175.4

Sleep score: 77

11 days until Peachtree

Monday 24

Resting HR 54. Sleep score 81. Body battery 100/20 (-18). Weight 175.9.

Pre-Run 4'

Morning Run

I think my HRM's battery is dead. 6.05 mi. Time 55:38. Avg Pace 9:12 /mi. Total Ascent 179 ft.

Niggles: None

Zwift 60

16.64 mi. Time 1:00:21. Avg Speed 16.5 mph. Total Ascent 535 ft.

Niggles: None

Ice legs

3 oz. bourbon

Tuesday 25

Resting HR 55. Sleep score 82. Body battery 80/14 (-17). Weight 174.3.

Pre-Run 5'

Tuesday Speed Session

5 x 800m (3:35.4, 3:36.0, 3:37.7, 3:32.5, 3:30.5) Avg Pace 7:11. Total Ascent 79. Avg HR 157 bpm.

Niggles: My right ankle.

I attended my very first championship parade and it was something else. I am lucky I didn’t have a panic attack.

3 oz bourbon

Ice legs

Wednesday 26

Resting HR 56. Sleep score 79. Body battery 71/24 (32). Weight 175.3.

Gym Session - Pec Fly 70 1/10. Bench 95 1/8 115 1/5 135 3/3. Press 65 2/5 70 2/5. Deadlift 50 + hexbar 4/5. Seated cable row 70 2/8 85 2/5. Abdominal Crunch 140 3/10.

Post-Lift Stretch 5'

3 oz bourbon

Thursday 27

Resting HR 55. Sleep score 76. Body battery 92/18 (-22). Weight 175.3.

Pre-Run 5'

Morning Run

Relative effort 20. 6.17 mi. Time 57:36. Avg Pace 9:20 /mi. Total Ascent 168 ft. Avg HR 138 bpm.

Niggles: Right ankle

Posterior Chain - Single leg RDL 3 3/10. Shoulder combo 10 3/15. Push ups BW 3/10. Hanging knee lift 3/6. Nordic curl 2/6. SL calf straight leg 10 3/10. Calf bent knee 30 3/20. Ankle eversion red band 3/10. Hip thrust feet elevated 3/10.

3 oz bourbon

Friday 28

Resting HR 54. Sleep score 87. Body battery 84/11 (-23). Weight 176.0.

Pre-Run 5'

Morning Run

Relative effort 29. 6.11 mi. Time 55:48. Avg Pace 9:08 /mi. Total Ascent 199 ft. Avg HR 143 bpm.

Niggles: None

Centennial Golf - Jud and me vs. Justin and Richard. I didn't strick the ball very good. We lost 42 - 38.

Saturday 29

Resting HR 57. Sleep score 56. Body battery 48/11 (25).

Travel to Hilton Head. This took for ever, lots of traffic and delays. We DoorDashed Jersey Mike's for dinner.

1 bourbon

5 times stairs

Sunday 30

Resting HR 52. Sleep score 80. Body battery 100/12 (-12).

Pre-Run 5'

Hilton Head Run

Relative effort 27. 7.00 mi. Time 1:05:54. Avg Pace 9:24 /mi. Total Ascent 34 ft. Avg HR 141 bpm.

Niggles: Just the usual ankle and knee sort of stuff.

Dinner at Hudson's, the dock views were awesome but my entrée was too saucy.

4 times stairs