Summary
Relative effort: 199Runs/mileage: 4/26.37 (930.11)Rides/mileage: 4/83.46 (1,015.32)Elevation: 2,700Training time: 10:13Average weight: 175.1Resting HR: 53Sleep score: 71.4
It's time for something new.
Monday 22
Resting HR 56. Sleep score 84. Body battery 85/43 (6). Weight 175.1.
I woke early thinking I might get a ride in but that didn't happen. Too tired and I just wasn't feeling it. I thought about going to the gym but didn't do that either. I did get a migraine.
No alcohol or sweets
Tuesday 23
Resting HR 50. Sleep score 87. I had some trouble getting to sleep. Body battery 99/16 (-35). Weight 175.2.
Zwift - Pacer Group Ride: Tempus Fugit in Watopia with Miguel
Relative effort 14. 20.79 mi. Time 1:00:14. Avg Speed 20.7 mph. Total Ascent 171 ft. Avg HR 129 bpm.
Niggles: None
Recover Core with Heather Maclean 30' added 3 x 10 push ups and 3 sets of Dbell bench press
TLR Track Tuesday
Relative effort 69. 3 x 1k (4:48.9, 4:51.2, 4:49.8) Max HR 178.
Niggles: None
1 bourbon. No sweets.
Wednesday 24
Resting HR 56. Sleep score 49. Body battery 47/24 (23). Weight 172.8. I might be a little dehydrated.
I'm considering adding Omega 3s to supplementation program. Also researching Bulk Supplement's NMN.
Zwift - Pacer Group Ride: R.G.V. in France with Bernie
Relative effort 10. 18.74 mi. Time 1:00:13. Avg Speed 18.7 mph. Total Ascent 571 ft. Avg HR 113 bpm.
Niggles: None
PCS 22' KB DL 40 3/8. Shoulder horizontal abduction with bands 3 sets. Exercise ball curls 3/10. Nordic curl 2/8. Calf bent knee 40 3/10. KB row 40 3/7. KB curl to press 20 1/8 25 2/8. SL calf straight leg 12 3/8.
Stretch Before Bed 9'
1 rum drink. No sweets.
Thursday 25
Resting HR 54. Sleep score 74. I had to get up 3 times to go to the bathroom.. Body battery 77/15 (-21). Weight 174.8.
Pre-Run 9'
Morning Run
Relative effort 14. 4.84 mi with 4 x 100m strides. Time 48:18. Avg Pace 9:59 /mi. Total Ascent 49 ft. Avg HR 139 bpm.
Niggles: None, tired legs though.
Nap time 30'
Zwift - Farmland Loop in Makuri Islands
Relative effort 10. 16.97 mi. Time 1:00:28. Avg Speed 16.8 mph. Total Ascent 515 ft. Avg HR 112 bpm.
Niggles: None
1 bourbon. Non sweets.
Friday 26
Resting HR 56. Sleep score 67. Body battery 54/18 (8). Weight 176.1.
Pre-Run 5'
Short Loop
Relative effort 21. 5.34 mi. Time 50:10. Avg Pace 9:24 /mi. Total Ascent 329 ft. Avg HR 141 bpm.
Niggles: None
NTC Wind Down Yoga 15'
I had a lunch maragarita.
Saturday 27
Resting HR 55. Sleep score 65. Body battery 80/5 (-24). Weight 176.6.
The Long Run
Relative effort 36. 10.07 mi. Time 1:35:27. Avg Pace 9:29 /mi. Total Ascent 210 ft. Avg HR 140 bpm.
Niggles: None
Scruffy City Social - 3 Old Fashioned drinks. 1 beer. I had a good time and the High Proof Roof Top was an excellent venue.
Sunday 28
Resting HR 55. Sleep score 78. Body battery 63/11 (45). Weight 176.6.
Turnpike Solo
PR on Wild Wing Bridge to NOVUS (6:05) and PR on Start of Wall to NOVUS (3:12). Relative effort 21. 26.95 mi. Time 1:34:39. Avg Speed 17.1 mph. Total Ascent 673 ft. Avg HR 126 bpm.
Niggles: None
No alcohol. I did have some M&Ms.
