Summary
Relative effort: 163Runs/mileage: 6/34.66 (1,025.21)Rides/mileage: 4/55.87 (1,140.34)Elevation: 4,104Endurance training time: 9:41Average weight: 176.1Resting HR: 52Sleep score: 80
Monday 12
Resting HR 54. Sleep score 79. Body battery 89/19 (-38). Weight 176.7.
Morning Stretch
Morning Run
It was slightly cooler and very welcomed. Relative effort 12. 5.27 mi. Time 48:47. Avg Pace 9:15 /mi. Total Ascent 82 ft. Avg HR 134 bpm.
Niggles: None
Activity
Relative effort 10. 15.55 mi. Time 1:05:55. Avg Speed 14.2 mph. Total Ascent 689 ft. Avg HR 107 bpm.
Niggles: I had some crotch issues.
2 bourbon. No sweets.
Tuesday 13
Resting HR 53. Sleep score 78. Body battery 81/27 (7). Weight 176.9.
Morning Stretch 7'
The Long Run Track Workout
Relative effort 34. 3 x 800m (3:37.8, 3:37.2, 3:40.1). 2 x 400m (1:38.0, 1:37.7). Max HR 70.
Niggles: Food / gut issues. I need to address food eaten before track. Today I had high protein pancakes, turkey and cheese sandwich, chips, apple with peanut butter, and chicken, rice, and tomato slice.
1 bourbon.
Night Stretch 6'
Wednesday 14
Resting HR 53. Sleep score 82. Body battery 84/34 (18). Weight 175.5.
Morning Stretch 7'
Zwift - Astoria Line 8 in New York
Relative effort 8. 15.33 mi. Time 1:00:27. Avg Speed 15.2 mph. Total Ascent 1,004 ft. Avg HR 102 bpm.
Niggles: None
Plank 2.5'
Travel to VA
2 bourbon.
Night Stretch 8'
Thursday 15
Resting HR 52. Sleep score 82. Body battery 85/19 (-20). Weight 174.8.
Morning Stretch with Planks 9'
Morning Run
Relative effort 11. 4.73 mi. Time 44:06. Avg Pace 9:19 /mi. Total Ascent 125 ft. Avg HR 134 bpm.
Niggles: None
Zwift - Bridges and Boardwalks in Makuri Islands
Relative effort 10. 14.64 mi. Time 1:00:12. Avg Speed 14.6 mph. Total Ascent 741 ft. Avg HR 112 bpm.
Niggles: None
2 bourbon drinks and spicy tuna at Kern's Food Hall.
Night Stretch 7'
Friday 16
Resting HR 53. Sleep score 78. Body battery 82/24 (7). Weight 175.0.
Cherokee > Third Creek Loop
The hilly bits in Knoxville. Relative effort 22. 5.29 mi. Time 49:57. Avg Pace 9:27 /mi. Total Ascent 348 ft. Avg HR 140 bpm.
Niggles: None
Hit some balls at the range.
1 bourbon. GF cookies from Ham and Goodies
Night Stretch 8'
Saturday 17
Resting HR 52. Sleep score 82. Body battery 84/16 (-18). Weight 177.2.
Pre-Run 9' planks, hip abd, and stretch
Long Run with Faster Bits
Relative effort 39. 10.24 mi with a couple of faster bits. 1.4 miles 10:33 Avg Pace 7:35. 0.66 miles 4:38 Avg Pace 7:01. Time 1:34:58. Total Ascent 281 ft. Max HR 168 bpm.
Niggles: None
We went to the Hole in the Wall for post-run breakfast then Hops and Hounds for a beer. Dinner at Gus's Fried Chicken for dinner.
Sunday 18
Resting HR 51. Sleep score 80. Body battery 95/23 (41). Weight 176.8.
NTC Gentle Yoga 19'
Easy Run
Relative effort 7. 3.01 mi. Time 29:18. Avg Pace 9:45 /mi. Total Ascent 92 ft. Avg HR 131 bpm.
Niggles: None
Greenway Ride
We rode around Old Sevier, Island Home, and over to the Kern's Food Hall.
Lunch at South Coast. No beer.
2 bourbon
