Summary
Relative effort: 171Runs/mileage: 0/0 (1,192.78)Rides/mileage: 6/39.95 (1,133.79)Elevation: 1,030Endurance training time: 6:16Average weight: 175.4Resting HR: 54Sleep score: 73
Monday 2 Labor Day
Resting HR 52. Sleep score 89. Body battery 100/33 (-29). Weight 175.6.
Townsend Run
Relative effort 12. 5.31 mi.12 Time 55:22. Avg Pace 10:25 /mi. Total Ascent 151 ft. Avg HR 126 bpm.
Niggles: None
Lunch and hangout at The Abbey.
2 beers. 1 bourbon.
Tuesday 3
Resting HR 50. Sleep score 72. Body battery 100/24 (-14). Weight 175.3.
Strength Session 16' KB, planks, upper back bands
Recover Dynamic Stretch with Nikki Hiltz 5'
Track W/O with The Long Run
Relative effort 56. 4 x 1k (4:38.9, 4:35.1, 4:37.7, 4:36.5). 2 x 200m (48.7, 45.1). Max HR 172 bpm.
Niggles: None
1 beer.
Wednesday 4
Resting HR 56. Sleep score 59. Body battery 58/27 (5). Weight 173.5.
All I worked on today was neck and back rehab.
Dinner with Jerry and Amanda at Abridged West. My food choice, a club sandwich was not good.
1 bourbon. 1 Old Fashioned (not good). 1 beer.
Thursday 5
Resting HR 56. Sleep score 61. Body battery 66/15 (-2). Weight 176.3.
I did not sleep good and I decided not to get up to run. When I did get up, I didn't feel very good. Last night I made some decisions that were not great.
Recover - Quick Loosen Up with NH and planks 8'
Garmin Suggested Base
Execution Score 91%. Relative effort 49. 8.06 mi. Time 1:15:04. Avg Pace 9:19 /mi. Total Ascent 115 ft. Avg HR 146 bpm.
Niggles: None
No alcohol
Friday 6
Resting HR 56. Sleep score 81. Body battery 65/27 (24). Weight 175.6.
Pre-Run 10' planks, hip abd, stretch
Garmin Suggested Base
Relative effort 11. 4.29 mi. Time 39:02. Avg Pace 9:06 /mi. Total Ascent 98 ft. Avg HR 138 bpm.
Niggles: None
Nap 30'
No alcohol
Saturday 7
Resting HR 50. HRV Sleep score 78. I slept much better. Body battery 93/21 (-19). Weight 175.9.
I had some GI distress yesterday and 3 nights of poor sleep, but hopefully a couple days of no alcohol and a better sleep last night will set me up for a good run today.
Pre-Run 10' SL RDL, glute activation, upper body bands, SL balance, squats, stretch.
The Runners Market First Saturday Run
Relative effort 31. 10.00 mi. Time 1:31:54. Avg Pace 9:11 /mi. Total Ascent 269 ft. Avg HR 140 bpm.
I felt good today.
Niggles: None
1 beer. 2 bourbon.
Sunday 8
Resting HR 55. Sleep score 74. Body battery 68/28 (18). Weight 175.6.
Training Readiness 68.
Pre-Run 24' standing core, KB swings, push ups, NTC Gentle Yoga, squats.
Garmin Suggested Base (Sunday Toast)
Peformance condition +2. Relative effort 12. 4.80 mi, with 4 x 100m strides. Time 42:00 plus 4 x 100m strides. Avg Pace 9:30 /mi. Total Ascent 144 ft. Avg HR 138 bpm.
Niggles: None
1 beer. 1 bourbon.
Night Stretch 7'
