Week 39 - September 23, 2024

Summary

Relative effort: 110

Runs/mileage: 5/32.15 (1,217.93)

Rides/mileage: 0/0 (1,255.75)

Elevation: 522

Endurance training time: 5:00

Ancillary Activities: 1:14

Average weight: 176.9

Resting HR: 55

Sleep score: 82

Senior District Meet was cancelled due to nasty weather associated with hurricane Helene.

Monday 23

Resting HR 56. Sleep score 80. Body battery 65/28 (2). Weight 177.1.

Pre-Run 4' standing abs, lunges, front plank

Base

Performance Condition +2. Relative effort 11. Execution Score 81%. 5.01 mi. Time 46:27. Avg Pace 9:17 /mi. Total Ascent 92 ft. Avg HR 133 bpm.

Niggles: None

Tuesday 24

Resting HR 53. Sleep score 82. Body battery 93/30 (-10). Weight 177.8.

Training Readiness 74

Rest

Wednesday 25

Resting HR 55. Sleep score 79. Body battery 82/34 (11). Weight 178.1.

VO2 Max

Relative effort 36. Execution Score 67%. 5.51 mi. 5 x 4' Avg Pace 7:18. Avg HR 157. Max HR 169.

Niggles: None, I did expreience some anxiety but finished the workout.

Night Stretch 12'

Thursday 26

Resting HR 56. Sleep score 88. Body battery 86/35 (-3). Weight 174.7.

Pre-Run 12' farmer's carry, planks, bands ankle ev and hip abd, shoulder ha and er, lunges, and seated calf.

Training Readiness 74

Base

Relative effort 11. Execution Score 66%. 4.83 mi. Time 47:17. Avg Pace 9:47 /mi. Total Ascent 108 ft. Avg HR 131 bpm.

Niggles: None

Friday 27

Resting HR 54. Sleep score 82. Body battery 79/42 (22). Weight 177.7.

Nasty weather from hurricnae Helene made running impossible today.

Night Stretch 14'

Saturday 28

Resting HR 54. Sleep score 83. Body battery 95/18 (-27). Weight 176.5.

Pre-Run 10' ankle ev, hip abd; shoulder ha, er; lunges, push ups, plank, donkey kicks, SL RDL

Training Readiness 84

Long Run

Performence condition 0. Relative effort 33. Execution Score 80%. 12.24 mi. Time 1:56:03. Avg Pace 9:29 /mi. Total Ascent 194 ft. Avg HR 139 bpm.

Niggles: None

Night Stretch 12'

Sunday 29

Resting HR 57. Sleep score 83. Body battery 65/32 (9). Weight 176.1.

Two easy flights and we’re here. We had a little stress with the check in but that’s very common for Wyndham.

We ordered DoorDash from Jersey Mike’s and I go out for my 42’ base run.

Pre-Run 10' typical pre-run; but switched band for KB on the SL RDL.

Training readiness 72

MB Base Run

Performance condition +3. Relative effort 19. Execution Score 76%. 4.56 mi. Time 42:02. Avg Pace 9:13 /mi. It was a bit of a struggle to hold back to stay at base pace. Sea level running hits different. Total Ascent 85 ft. Avg HR 143 bpm.

Niggles: My right hamstring was wanting to cramp, but didn’t.