Summary
Relative effort: 186Runs/mileage: 5/25.74 (1,185.78)Rides/mileage: 2/42.38 (1,255.75)Elevation: 1,906Endurance training time: 6:45Ancillary Activities: 1:44Average weight: 175.5Resting HR: 57Sleep score: 75
Monday 16
Resting HR 56. Sleep score 76. Body battery 56/23 (8). Weight 176.6.
I hope to continue a new practice of getting up when I wake up and not lying in bed scolling. Also, I'm trying to change my sleeping position.
MVNT Break 8' standing abs; farmer's carry x 6; shoulder horizontal abd and er.
Training Readiness 55
LBE Group Ride
Relative effort 33. I might have been overreaching on this ride, different route and group. 26.82 mi. Time 1:48:23. Avg Speed 14.8 mph. Total Ascent 1,713 ft. Avg HR .
Niggles: My neck was sore and I had limited ROM.
Tuesday 17
Resting HR 58. Sleep score 75. Body battery 58/31 (21). Weight 176.2.
Training Readiness 68
100 Rope Jumps
Yesterday’s ride and my poor sleep habits caused Garmin to change my plan:
Garmin suggested Recovery 30’, but I chose rest and an easy Zwift ride.
Training Readiness 65
Zwift - Big Flat 8 in Watopia
Relative effort 8. 15.56 mi. Time 1:00:42. Avg Speed 15.4 mph. Total Ascent 276 ft. Avg HR 98 bpm.
Niggles: None
Wednesday 18
Resting HR 56. Sleep score 80. Body battery 82/14 (-26). Weight 175.6.
Morning Stretch 12'
Pre-Run 6' typical parking lot fare.
Training Readiness 77
Tempo
Performance Condition 0. Relative effort 66. Execution Score 77%. 6.72 mi. Time 36' at 7:51 pace. This may have been overreaching with the heat. Avg HR 158 bpm.
Niggles: Both knees were sketchy.
My neck and back are better than Monday.
Night Stretch 12'
Thursday 19
Resting HR 58. Sleep score 72. Body battery 46/9 (-4). Weight 174.8.
Pre-Run 10' Bands ankle ev and hip abd; farmer's carry x 1; planks; SL RDL; and lunges.
Training Readiness 55
Base
Performance Condition 0. Relative effort 11. Execution Score 79%. 4.67 mi. Time 45:02. Avg Pace 9:38 /mi. Total Ascent 39 ft. Avg HR 133 bpm.
Niggles: None
Night Stretch 12'
Friday 20
Resting HR 55. Sleep score 79. Body battery 68/13 (-4). Weight 175.6.
Pre-Run 10' lunges; shoulder er and ha; hip abd; plank; and calf.
Training Readiness 70
Sprints
Performance Condition +1. Relative effort 26. Execution Score 87%. 4.61 mi. 8 x 10s Avg Pace 4:57. Avg HR 148.
Niggles: None
Night Stretch 12'
Saturday 21
Resting HR 56. Sleep score 63. Body battery 53/14 (13). Weight 174.3.
Pre-Run 10' band ankle ev and hip abd; lunges; shoulder er and ha; plank; and calf.
Base
Performance Condition +1. Relative effort 11. Execution Score 79%. 4.52 mi. Time 42:02. Avg Pace 9:17 /mi. Total Ascent 52 ft. Avg HR 137 bpm.
Niggles: None
Night Stretch 12'
Sunday 22
Resting HR 57. Sleep score 81. Body battery 75/25 (9). Weight 175.7.
Training Readiness 60
Tempo
Performance Condition 0. Relative effort 31. 4 x 5:00 Avg Pace 7:49. Avg HR 153 bpm.
Niggles: None
Golf at Stonehenge. Too much to drink.
