Week 28 - July 8, 2024

Summary

Relative effort: 128

Runs/mileage: 4/21.96 (873.26)

Rides/mileage: 1/17.24 (899.25)

Elevation: 1,375

X-training time: 3:02

Training time: 7:32

Resting HR: 55

Average weight: 175

Sleep score: 76

Scenic City Scorcher race week.

Monday 8

Resting HR 54. Sleep score 79. Body battery 88/16 (-36). Weight 174.1.

Pre-Run 7'

Morning Run

It was a bit of a slog. Relative effort 23. 6.10 mi. Time 57:49. Avg Pace 9:29 /mi. Total Ascent 163 ft. Avg HR 139 bpm.

Niggles: None

MVNT break 10'

Hip Openers Before Bed 5'

Tuesday 9

Resting HR 57. Sleep score 71. Body battery 51/8 (-12). Weight 173.4.

Speed Session

Relative effort 23. 4 x 20s. 6 x 200m (0:48.1, 0:46.6, 0:46.5, 0:45.1, 0:45.0, 0:45.7).

Niggles: None

Hip Openers Before Bed 7'

1 bourbon neat

Wednesday 10

Resting HR 57. Sleep score 82. Body battery 68/16 (27). Weight 174.9.

Gym Session - Ski Erg 30s. Seated Leg Curl SL 25 3/8. Ski Erg 30s. SL Leg Extension TKE 12.5 3/8. Dbell incline 45 3/8. Dbell row 45 3/8. Dbell shoulder combo 10 3/5. Dbell tricep 10 1/20. Triceps Press 120 3/10 Dbell RDL 30 2/8. Lunge 1/8. SL step down off platform 2/8 last set with 10lb plate.

Centennial Golf - I shot a 61. I didn't have a single decent shot on the first 3 holes. Things improved a small bit on holes 4, 6, and 8. My putting was good, I would give myself a a solid B+.

1 bourbon neat

Thursday 11

Resting HR 56. Sleep score 75. Body battery 77/22 (3). Weight 175.7.

Morning Run

Relative effort 13. 5.22 mi. Time 50:29. Avg Pace 9:40 /mi. Total Ascent 96 ft. Avg HR 135 bpm.

Niggles: Nothing felt great today

It's our anniversary today, 37 years. We went to lunch at The Kennedy. Blue Crab Crispy Rice and a Classic Cheeseburger with fries. The best bite was the Blue Crab Crispy Rice. 1 Old Fashioned at lunch and a bourbon neat at home.

All day achy legs.

Friday 12

Resting HR 51. Sleep score 78. Body battery 93/36 (0). Weight 176.9.

I had a lot going on a work this week which means too much chair time.

Travel to Chattanooga. Dinner at Puckett's where I had the BBQ platter.

Saturday 13

Resting HR 54. Sleep score 71. I didn't think I would ever get to sleep. Body battery 94/18 (-22).

Scenic City Scorcher

Relative effort 30. My third and slowest Scorcher. Time 14:29.39. Avg Pace 7:14.

Niggles: None

Brunch at Milk and Honey.

Dinner at Agave & Rye. Drinks at The Whiskey Thief. I had their Tennessee Whiskey flight. Bib and Tucker 6 Yr. Double Char. George Dickel Bottled in Bond. Three Chord Single Barrel. Hulling Station Single Barrel Cask Strength.

Sunday 14

Resting HR 56. Sleep score 76. Body battery 66/25 (28).

Travel home from Chattanooga.

Zwift - Pacer Group Ride: Casse-Pattes in France with Bernie

Relative effort 10. 17.24 mi. Time 1:00:24. Avg Speed 17.1 mph. Total Ascent 561 ft. Avg HR 111 bpm.

Niggles: I was feeling some issues behind my knees and R hip flexor

Gym Session - Ski Erg 30s. Seated cable row 100 3/5. Ski Erg 30s. Hip Adductor 80 3/12. Abdominal Crunch 140 3/12. Hip Abductor 85 3/12. Ski Erg 30s. Hanging knees 2/8. Bench 95 1/8 115 1/5 135 2/4. Shoulder Press 45 1/10 50 2/8.

No alcohol