Summary
Relative effort: 129Runs/mileage: 6/34.79 (1,060.00)Rides/mileage: 1/18.76 (1,159.11)Elevation: 1,591Endurance training time: 6:31Average weight: 175.7 (down .4 from last week)Resting HR: 53Sleep score: 80
I began tracking my food intake in my journal.
Monday 19
Resting HR 52. Sleep score 78. Body battery 90/36 (-7). Weight 177.5.
Pre-Run 3' side planks and hip abd
Morning Run
Relative effort 13. 5.27 mi. Time 50:01. Avg Pace 9:30 /mi. Total Ascent 96 ft. Avg HR 135 bpm.
Niggles: None
Gym Session 30' TM 5’. Lat Pulldown 120 3/7. Seated Row 110 3/8. Incline bench 95 1/6 105 1/6 115 1/6 125 1/3. SL Seated Leg Curl SL 25 3/8. SL KB squat 20 2/8. KB goblet squat 20 2/8.
I didn't feel up to doing my evening Zwift ride.
1 bourbon. 2 cookies.
Night Stretch 8'
Tuesday 20
Resting HR 51. Sleep score 86. Body battery 99/29 (-19). Weight 178.1.
Pre-Run 9' stretch, plank, and hip abd
I had a migraine that started around 2:30.
The Long Run Track Workout
Relative effort 34. 8 x 400m (1:44.2, 1:45.7, 1:43.9, 1:43.7, 1:43.9, 1:42.9, 1:43.4, 1:42.4) Max HR 168 bpm.
Niggles: None
2 rum drinks. 2 cookies.
Wednesday 21
Resting HR 54. Sleep score 80. Body battery 80/30 (11). Weight 174.5.
9:30 migraine
Zwift - Pacer Group Ride: R.G.V. in France with Bernie
Relative effort 10. 18.76 mi. Time 1:00:13. Avg Speed 18.7 mph. Total Ascent 518 ft. Avg HR 110 bpm.
Niggles: None but I think I got another migraine at 6:55.
1 bourbon. No sweets.
Night Stretch 8'
Thursday 22
Resting HR 55. Sleep score 83. Body battery 81/38 (9). Weight 175.2.
Pre-Run 10' stretch, hip abd, and planks
Morning Run
Relative effort 11. 4.33 mi. Time 42:19. Avg Pace 9:46. Total Ascent 142 ft. Avg HR 137 bpm.
Niggles: None, I felt good today!
2 bourbon. Sugar-Free Klondike bar. I'm going to bed a little hungry.
Night Stretch 5'
Friday 23
Resting HR 52. Sleep score 82. Body battery 99/19 (-34). Weight 174.1.
Pre-Run 5' Hip abd, planks, and stretch
Morning Run
Relative effort 25. 5.36 mi with 4 x 100m strides. Time 50:09. Avg Pace 9:21. Total Ascent 244 ft. Avg HR 142 bpm.
Niggles: None
Centenntial Golf 9 hole best-ball; Justin and I were 9 over. We did make some good shots.
2 Modelo 1 bourbon.
Saturday 24
Resting HR 54. Sleep score 69. Body battery 67/15 (-5). Weight 174.7.
Pre-Run 5' foam roll, stretch, and squats
Morning Long Run
Relative effort 28. 10.01 mi. Time 1:32:51. Avg Pace 9:16. Total Ascent 214 ft. Avg HR 137 bpm.
Niggles: None
I was happy to get in a little post-run nap. Dinner at the Buffalo Mountain Grill with John and Susie. The fish and chips were good; the pecan pie was next level.
2 bourbon 1 beer
Sunday 25
Resting HR 57. Sleep score 80. Body battery 72/22 (34). Weight 175..
Pre-Run 24' inversion table x 2, NTC Gentle Yoga, squats
Running the Toast
Relative effort 8. 3.36 mi with 4 x 100m strides. Time 32.31. Avg Pace 9:41 /mi. Total Ascent 102 ft. Avg HR 135 bpm.
Niggles: None
2 rum drinks. Oreo cookies. I added tart cherry juice to the stack.
Night Stretch 7'
