Week 27 - July 1, 2024

Summary

Relative effort: 174

Runs/mileage: 3/21.19 (851.30)

Rides/mileage: 1/13.36 (882.02)

Elevation: 1,503

X-training time: 0:41

Training time: 5:03

Resting HR: 53

Average weight: Only 2 weigh ins

Sleep score: 77

Vacation and AJC Peachtree Road Race week.

Monday 1

Resting HR 52. Sleep score 85. Body battery 78/23 (9).

Day 2 at Hilton Head was a pool day. We had dinner at The Sandbar. The Sandbar was just okay, but the plantains were very good. I had a margarita, the first one since Mexico. We had ice cream at the Ice Cream Cone.

Tuesday 2

Resting HR 55. Sleep score 71. Body battery 81/29 (13).

Pre-Run 7'

Morning Run

This was a wet one. Relative effort 22. 6 x 200m (53.1, 49.1, 48.6, 46.7, 46.2, 45.1)

Niggles: None

It was a rainy day on island. Morning run was a wet one. Lunch at The Shack, this was the best meal on Hilton Head.

Wednesday 3

Resting HR 50. Sleep score 80. Body battery 99/43 (21).

We got up to and ready to leave by 7:30 and on our trip down with our luggage we got stuck in the elevator for an hour. I didn't have a panic attack, but I was getting light headed after about 45 minutes.

Travel to Atl. Traffic was a mess on 75 near Atl. We were too late for lunch and I got migraine. We had dinner at Ct Reforma Taqueria. The enchiladas was the best I have had. Mango-Chamoy margarita, this was a first.

Thursday 4

Resting HR 53. Sleep score 85. Body battery 100/7 (-58).

Pre-Run 5'

AJC Peachtree 10k

Relative effort 91. Time 49:04. Avg Pace 7:54. Splits: 7:38, 7:31, 7:23, 8:24, 8:15, 7:40, 6:54. AG 24 of 1,492. Avg HR 165 bpm. Max HR 177 bpm. I missed my CR by 8 seconds and I'm ok with that. I'm just as fast now as I was 10 years ago.

Niggles: At mile 2 my left heel started hurting for a few strides.

Lunch at the Louisiana Bistreaux, shrimp creole and gumbo.

I had a beer and a hot dog at the Braves game.

Friday 5

Resting HR 56. Sleep score 49. Body battery 63/11 (52).

• Woke up tired and with a sore lower back
• Travel home from Atlanta
• I got a bit of a migraine driving home.
• Took a short nap

While doom scrooling I came across a video from a young women who said she did nightly dead hangs and pullups. That's something I could easliy add into my movement breaks.

Saturday 6

Resting HR 54. Sleep score 89. Body battery 100/27 (-10). Weight 177.1.

Pre-Run 10'

Morning Run

Relative effort 48. 8.20 mi. Time 1:15:39. Avg Pace 9:13 /mi. Total Ascent 234 ft. Avg HR 144 bpm.

Niggles: None

Movement Break Before Bed 5'

1 beer with Danny after our run. 1 Old Fashioned at Kern's Food Hall. I had a sushi roll from Zukku Sushi.

Sunday 7

Resting HR 53. Sleep score 79. Body battery 99/45 (11). Weight 174.8.

Pre-Ride 10'

Zwift 60' - Coastal Crown Loop in Watopia

Relative effort 9. 13.36 mi. Time 1:00:15. Avg Speed 13.3 mph. Total Ascent 883 ft. Avg HR 106 bpm.

Niggles: None

Evening MVNT Break 9'

No alcohol

I started creatine this afternoon.