Week 29 - July 15, 2024

Summary

Relative effort: 157

Runs/mileage: 5/24.75 (898.01)

Rides/mileage: 1/18.74 (918.00)

Elevation: 863

Training time: 5:42

Average weight: 176.6

Sleep score: 76

Resting HR: 53

Race week number 3, Crazy 8s

Monday 15

Resting HR 55. Sleep score 87. Body battery 90/32 (9). Weight 177.3.

Morning Run

Relative effort 13. 4.50 mi. Time 42:03. Avg Pace 9:20 /mi. Total Ascent 34 ft. Avg HR 39 bpm.

Niggles: None

Recover lower body stretch

No alcohol or sweets

Tuesday

Resting HR 50. Sleep score 88. Body battery 100/26 (-24). Weight 176.2.

Pre-Run 10'. Glute activation and core

Morning Run

Relative effort 16. 2 x 200m (0:43.5, 0:42.8). 2 x 400m (1:29.5, 1:31.6). 2 x 200m (0:40.7, 0:39.5). Avg HR .

Niggles: No issues

PCS - Single leg RDL 3 3/10. SL calf straight leg 10 3/10. Hip thrust feet elevated 3/10. Calf bent knee 30 2/30. Nordic curl 2/8.

1 bourbon 3 beers. No sweets.

Top Golf for Kristen's birthday

Wednesday

Resting HR 52. Sleep score 64. Body battery 86/37 (13). Weight 176.1.

Suffering from a bit too much fun at Top Golf and my PC is sore from yesterday's PCS.

No alcohol

Thursday

Resting HR 53. Sleep score 86. Body battery 85/15 (-26). Weight 176.6.

Pre-Run 10' of core and flexibility

Morning Social Run

Relative effort 13. 5.19 mi. Time 51:56. Avg Pace 10:00 /mi. Total Ascent 78 ft. Avg HR 135 bpm.

Niggles: None

Zwift - Pacer Group Ride: Douce France in France

Relative effort 8. 18.74 mi. Time 1:00:22. Avg Speed 18.6 mph. Total Ascent 518 ft. Avg HR 101 bpm.

Niggles: None

1 glass of wine. No sweets.

Friday

Resting HR 53. Sleep score 83. Body battery 78/27 (39). Weight 177.5.

It may sound weird, but I think I was a little hung over from 1 glass of wie.

Shake Out with John

Relative effort 6. 4 x 100m strides (23.5, 21.0, 21.5, 21.0). 2.90 mi. Time 29:29. Avg HR 128 bpm.

Niggles: None

No alcohol. No sweets.

Saturday

Resting HR 51. Sleep score 86. Body battery 100/16 (-51). Weight 175.6.

Travel to Kingsport for the Crazy 8s. A racing road trip with Kristen and John.

Crazy 8s

I thought I would be at my sharpest for this race and I might have been, but the conditions were brutal with high humidity; no way for the body to cool itself. I was on Zone 5 for 35 minutes. Relative effort 90. My times have been slower this year but I've had higher AG place finishes at Peachtree and Crazy 8s. AG 5^th. Time 39:36. Avg HR 172.

Niggles: I thought I could die.

1 bourbon

Sunday

Resting HR 56. Sleep score 40. There wasn't much recovery going on last night. Body battery 55/15 (39).

Moving forward: Maintain strength and mobility training. Increase cycling, maybe complete an FTP program. Track.

No alcohol. No Sweets.