Summary
Relative effort: 215Runs/mileage: 5/33.21 (990.55)Rides/mileage: 3/51.89 (1,084.47)Elevation: 2,815Endurance training time: 8:20Average weight: 176.2Resting HR: 54Sleep score: 78
Back off on the alcohol. Start adding morning and night stretch sessions.
Monday 5
Resting HR 53. Sleep score 85. Body battery 91/17 (-12). Weight 176.7.
My LBP was a little less this morning.
Morning Run
Relative effort 18. 6.27 mi. with 4 x 100m strides. Time 1:00:01. Avg Pace 9:34 /mi. Total Ascent 223 ft. Avg HR 138 bpm.
Niggles: My right knee hurt for a few strides.
Zwift - Loop de Loop in Watopia
Relative effort 10. 15.88 mi. Time 1:00:18. Avg Speed 15.8 mph. Total Ascent 971 ft. Avg HR 112 bpm.
Niggles: None
Stretch Before Bed 15'
No alcohol. Ice cream.
Tuesday 6
Resting HR 54. Sleep score 84. Body battery 81/22 (-1). Weight 175.2.
Pre-Run 10'
The Long Run Track Workout
Relative effort 76. It was dangerously hot. Feels like 96°. 4 x 600m (2:41.8, 2:41.9, 2:45.7, 2:45.7). 3 x 200m (0:46.6, 0:43.7, 0:43.4). Max HR 177.
Niggles: The heat made everything hard.
No alcohol. No sweets.
Wednesday 7
Resting HR 54. Sleep score 68. Body battery 79/30 (15). Weight 174.2.
Gym Session 30' Elliptical 6’. Ski Erg 30s. Seated cable row 100 3/6. Ski Erg 30s. Hip Abductor 90 3/8. Hip Adductor 82.5 3/8. Abdominal Crunch 140 3/12. Bench 115 2/5 135 2/4. Hanging knees 1/8. Lateral and front shoulder combo 15 3/8 3/4.
Too hot to ride. Justin and I went to Woody's. They have lost their liquor license and possibly my business.
2 Modelos
Thursday 8
Resting HR 54. Sleep score 76, it wasn't great. Body battery 79/18 (-4). Weight 176.7.
Morning Run
Relative effort . 5.65 mi. Time 53:07. Avg Pace 9:24 /mi. Total Ascent 145 ft. Avg HR 144 bpm.
Niggles: None
Zwift - Pacer Group Ride: Casse-Pattes in France with Bernie
Relative effort 9. 17.75 mi. Time 1:00:12. Avg Speed 17.7 mph. Total Ascent 509 ft. Avg HR 103 bpm.
Niggles: None
Taco Bell tacos for dinner. 2 bourbons. No sweets.
Friday 9
Resting HR 55. Sleep score . Body battery 75/21 (-13). Weight 176.0.
Pre-Run 7' foam roll, stretch, and squats.
Morning Run
The cooler temps made for an easier run. Relative effort 17. 5.03 mi. Time 45:51. Avg Pace 9:06 /mi. Total Ascent 96 ft. Avg HR 140 bpm.
Niggles: None
Dead Horse Golf 9 holes 3-man best ball. We all hit some good shots for 1 over.
2 bourbons. No sweets.
Saturday 10
Resting HR 53. Sleep score 81. I decided to sleep in. Body battery 82/11 (-12). Weight 177.0. This is coming down starting today.
Long Run
5 miles with Kate and Angela and 5 miles solo. Relative effort 35. 10.01 mi. Time 1:33:24. Avg Pace 9:20 /mi. Total Ascent 225 ft. Avg HR 142 bpm.
Niggles: Right hamstring and hip flexor.
Sunday 11
Resting HR 55. Sleep score 76. Body battery 74/16 (49). Weight 177.4. I made a decision to increase my protein yesterday and it didn't change my number in a good way. It's a start though.
Watching the women's Olympic marathon and the U.S. needed a Nell Rojas type for this course.
Posterior Chain (PCS) 25' Hip thrust feet elevated 3/10. Push ups 3/10. Single leg RDL 5 3/7. Pull ups 3/3. SL calf straight leg 12 3/10. KB curl to press 25 3/8. Calf bent knee 40 3/10. KB DL 40 3/8. Exercise ball curls 3/10. Crunches 3/10. Squats 3/10.
Zwift - Big Flat 8 in Watopia
I wanted to do an outdoor ride but didn't really want to go solo. I need to change this mindset. Relative effort 9. 18.26 mi. Time 1:06:19. Avg Speed 16.5. Total Ascent 338. Avg HR 103 bpm.
Niggles: None
1 bourbon. 1 Milky Way.
