Summary
Relative effort: 250Runs/mileage: 5/32.96 (963.61)Rides/mileage: 2/31.12 (1,032.58)Elevation: 3,533Endurance training time: 7:23Average weight: 175.1Resting HR: 55Sleep score: 77
Monday 29
Resting HR 51. Sleep score 84. Body battery 99/23 (-23). Weight 177.9.
Rainy Lunch Run
Relative effort 39. 5.73 mi. Time 50:00 plus 4 x 100m strides. Avg Pace 9:36 /mi. Total Ascent 158 ft. Avg HR 146 bpm.
Niggles: None, but my legs were not fresh.
Zwift - Mountain Mash in Watopia
Relative effort, my HRM didn't work. 13.87 mi. Time 1:00:11. Avg Speed 13.8 mph. Total Ascent 1,414 ft.
Niggles: None
2 rum drinks
Before Bed Stretch 10'
Tuesday 30
Resting HR 55. Sleep score 77. Body battery 73/29 (9). Weight 175.1.
I had my annual Skin Wellness appointment and Janet found no issues.
I planned to go to the track, but the event got stormed out.
Zwift - Temple Trek in Watopia
Relative effort 10. 17.26 mi. Time 1:00:16. Avg Speed 17.2 mph. Total Ascent 413 ft. Avg HR 112 bpm.
Niggles: None
Core with Heather Maclean 20'. Bench dips 3/10. Bird Dog 3/30s. Dead Bug 3/30s. Body Hold 3/30s. Push ups 3/10. Shoulder Taps 3/30s. Pull ups 8 reps. Shifting Front Planks 3/30s.
2 bourbons. No sweets.
Wednesday 31
Resting HR 57. Sleep score 71. Body battery 79/8 (-32). Weight 173.9.
Cades Cove
Hot, humid, and hilly. Relative effort 56. 8.51 mi. Time 1:28:36. Avg Pace 10:25 /mi. Total Ascent 652 ft. Avg HR 146 bpm.
Niggles: Left calf and right hip flexor.
1 beer and a taste of Scotch
Post-run meal at the Peaceful Side. I had the Half Chicken with Herb Roasted Potatoes.
Ice legs
Thursday 1
Resting HR 57. Sleep score 78. Body battery 49/10 (26). Weight 175.2.
Speed Legs with Megan Roche - 13' Alternate Rear Lunges 10 2/5. Dbell laterals 10 3/12. KB deadlift 40 2/8. Goblet Squats 20 2/8. KB curl to press 25 3/8. Bulgarian Split Squats BW 1/10. KB overhead tricep 25 2/10. Single Leg Step Ups BW 1/10.
TLR Track Thursday
Feels like 103.0°. Relative effort 33. 6 x 300m (1:16.9, 1:15.8, 1:15.5, 1:16.9, 1:15.1, 1:15.1) Max HR 173.
Niggles: My left hamstring wanted to cramp after I got to the track but it didn't linger.
Ice legs
No alcohol
Friday 2
Resting HR 56. Sleep score 78. Body battery 63/16 (-8). Weight 173.7.
It was hard to get up to run. I have been having lower back issues in the morning for several weeks.
Morning Run
Relative effort 30. 5.04 mi. Time 48:08. Avg Pace 9:33 /mi. Total Ascent 90 ft. Avg HR 145 bpm.
Niggles: None that I remember, but I went through a rough spot.
Centennial Golf 9 hole best ball with Jud and Justin. We were 1 over.
1 rum drink. 1 golf bourbon. 1 post-golf bourbon. Ice cream.
Saturday 3
Resting HR 53. Sleep score 77. Body battery 80/24 (16). Weight 176.7.
The Runners Market First Saturday Long Run
Relative effort 65. 10.01 mi. Time 1:33:49. Avg Pace 9:23 /mi. Total Ascent 303 ft. Avg HR 147 bpm.
Niggles: I think it was my left achilles that I felt for just a few strides near the end.
1.5 bourbons. Ice cream.
A few stretches before bed.
Sunday 4
Resting HR 54. Sleep score 76. Body battery 84/25 (-2). Weight 174.2.
Sore lower back this morning; I did some stretches immediately after getting out bed.
Final day of Elst yoga, bittersweet.
1.5 beers. 1 margarita. I waited too long to eat lunch and ended up with a headache.
