Summary
Relative effort: 163Runs/mileage: 5/26.25 (1,160.04)Rides/mileage: 1/20.59 (1,213.37)Elevation: 1,804Endurance training time: 5:22Ancillary Activities: 2:04Average weight: 175.6Resting HR: 56Sleep score: 73
Townsend Race Week
Monday 9
Resting HR 54. Sleep score 60. Body battery 81/15 (-23). Weight 175.6.
Training readines 59 with no soreness
Pre-Run 6' planks and hip abd
Morning Base
Performance Condition +1. Relative effort 10. 4.54 mi. Time 42:09. Avg Pace 9:17 /mi. Total Ascent 95 ft. Avg HR 135 bpm.
I felt tired to start but tolerated the run very well.
Niggles: None.
LBE Group Ride
Relative effort 19. 20.59 mi. Time 1:20:16. Avg Speed 15.4 mph. Total Ascent 1,135 ft. Avg HR 124 bpm.
Niggles: None
1 Old Fashioned with EG 129. I felt pretty strong post-ride.
Night Stretch 7'
Tuesday 10
Resting HR 57. Sleep score 71. Body battery 64/21 (1). Weight 175.3.
I had a morning migraine and missed the work picnic.
Pre-Run 5'
Training Readiness 54. It was 50 earlier today.
The Long Run Track W/O
Perfrormance Condition +3. Relative effort 51. 2 x 1 mile (7:26.7, 7:19.7). 1 x 1k (4:45.7). 1 x 200m (0:42.5). Time 1:07:34. Max HR 172.
Niggles: None
1 beer. 1 bourbon.
Night Stretch 10'
Wednesday 11
Resting HR 59. Sleep score 58. Body battery 49/21 (17). Weight 174.3.
After last week's track W/O my numbers were similiar, Resting HR 56. Sleep score 59. Body battery 58. So, I don't think my recovery was terrible, even though I stayed up a little too late.
Training Readiness 40.
Gym Session 30' Elliptical 5’. Seated Row 120 3/6. Lat Pulldown 125 3/6. Staggered squat 60 3/8. Bench 115 2/6 135 1/4 145 1/2. SL Seated Leg Curl SL 25 3/10.
We opted for I Heart Sushi with the Byrd's over riding. I think it was a good choice.
Night Stretch 9'
Thursday 12
Resting HR 55. Sleep score 79. Body battery 77/22 (-4). Weight 176.3.
Pre-Run 10' banded ankle ev and hip abd; slant board calf and hamstring stretch, and squats; banded shoulder horizontal abd and er; SL hip abd; and planks.
Training Readiness 66
Base
Perfrormance Condition 0. Relative effort 13. 5.02 mi. Time 47:45. Avg Pace 47:45. Total Ascent 47:45. Avg HR 136 bpm.
Niggles: My left calf concerned me during mile 1.
100 Rope Jumps
3 bourbon
Night Stretch 10'
Friday 13
Resting HR 55. Sleep score 84. Body battery 84/36 (10). Weight 175.0.
Training Readness 75
Farmer's Carry 60# 30s carry 30s rest for 5'
It seemed strange not to have an endurance session today.
Night Stretch 12'
Saturday 14
Resting HR 54. Sleep score 82. Body battery 84/27 (-2). Weight 177.2.
Pre-Run 10' ankle ev and lateral walk with band; shoulder horizontal abd and er; farmer's carry; SL RDL; staggered squat; donkey kicks; and plank
Training Readiness 80
Shake Out
Performance Condition +1. Relative effort 9. 3.20 mi with 5 x 15s (Avg Pace 5:22) Avg HR 135 bpm.
I felt strong and fast on the sprint intervals.
Niggles: None
Sunday 15
Resting HR 56. Sleep score 82 BS; Garmin mistook an hour of iPad time for REM sleep. Body battery 73/10 (-23).
Townsend 7k
Relative effort 57. I finshed 7th overall and won Grand Master. Time 33:40.31. Avg Pace 7:44. Total Ascent 266 ft. Avg HR 162 bpm.
Niggles: None
What a great race day. Justin was the overall winner of the 7k. Danny set a course PR while in the throes of marathon training. John won his AG as he often does. We hung out after and celebrated as we should.
2 beers. 1 bourbon
