Summary
Relative effort: 164Runs/mileage: 6/33.83 (1,093.84)Rides/mileage: 2/33.67 (1,192.78)Elevation: 2,972Endurance training time: 7:37Average weight: 176.1Resting HR: 52Sleep score: 85
Endure the heat and manage my effort.
Monday 26
Resting HR 51. Sleep score 81. Body battery 92/20 (-28). Weight 174.7.
Pre-Run 8' plank, hip abd, stretch
Morning Run
Relative effort 12. 5.16 mi. Time 47:46. Avg Pace 9:15 /mi. Total Ascent 147 ft. Avg HR 135 bpm.
Niggles: None
LBE Group Ride
Relative effort 27. 16.75 mi. Time 1:08:51. Avg Speed 14.6 mph. Total Ascent . Avg HR .
Niggles: None
1 bourbon
Night Stretch 5'
Tuesday 27
Resting HR 54. Sleep score 84. Body battery 80/29 (26). Weight 174.8.
I did a much better job fueling before my run.
The Long Run Track Workout
Relative effort 48. It was extremely hot and effort management was the priority. 7 x 300m (1:16.2, 1:19.5, 1:15.0, 1:26.4, 1:20.1, 1:19.1, 1:20.6). Max HR 172.
Niggles: None
1 beer. 1 bourbon.
Night Stretch 5'
Wednesday 28
Resting HR 52. Sleep score 81. Body battery 100/55 (23). Weight 175.0.
Recover LB Stretch 12'
Gym Session 30' Elliptical 5’. Press 65 1/8 75 3/5. Staggered squat 30 3/8. Dbell lateral 15 3/8. SL Seated Leg Curl SL 25 3/9. Rear Delt 55 3/10 . Pec Fly 80 3/8. Seated Row 110 2/8 120 1/6.
2 bourbon
Thursday 29
Resting HR 56. Sleep score 93. Body battery 100/45 (-7). Weight 177.2.
Pre-Run 5'
Morning Run
Relative effort 13. 5.00 mi. Time 48:51. Avg Pace 9:46 /mi. Total Ascent 141 ft. Avg HR 136 bpm.
Niggles: None
Zwift - Pacer Group Ride: Tire-Bouchon in France with Bernie
Relative effort 9. 16.92 mi. Time 1:00:13. Avg Speed 16.9 mph. Total Ascent 669 ft. Avg HR 103 bpm.
Niggles: None
Dinner at Corner 16, 2 beers
Friday 30
Resting HR 52. Sleep score 88. Body battery 100/34 (-15). Weight 177.7. I'm out of control.
Garmin Suggested Anaerobic
THis was an impromptu workout. Relative effort 28. 6.01 mi. 7 x 1' (Avg Pace 6:37. Avh HR 155 bpm) Total Ascent 180 ft.
Niggles: None
Golf at Centennial 9 holes. I shot a 59 which was a couple shots better than my last.
2 golf beers. 1 bourbon.
Night Stretch 5' added neck isometrics
Saturday 31
Resting HR 51. Sleep score 76. Body battery 100/38 (14). Weight 177.2.
Pre-Run 11' plank, bridge, push ups, upper back bands
Game Day Run
This game day run through campus is always a great day. Relative effort 19. 8.36 mi. Time 1:20:00. Avg Pace 9:34 /mi. Total Ascent 354 ft. Avg HR 131 bpm.
Niggles: None
KB and Bands 16'
Hangout with Justin and John at Stefano's. 2 beers. 1 Old Fashioned.
Sunday 1
Resting HR 51. Sleep score 83. Body battery 100/54 (1). Weight 176.1.
NTC Gentle Yoga 20'
Sunday Toast
Relative effort 8.3.49 mi. Time 34:49. Avg Speed 9:58 /mi. Total Ascent 115 ft. Avg HR 132 bpm.
Niggles: Both knees, my right before and left during.
2 rum drinks.
