Summary
Relative effort: 131Runs/mileage: 5/34.18 (1,291.43)Rides/mileage: 2/30.55 (1,300.32)Elevation: 3,625Endurance training time: 7:31Ancillary Activities: 1:09Average weight: 176.8Resting HR: 56Sleep score: 79
My build for Chicago was fun. I did 50/50 my own thing and Garmin suggestions. I think I was fit enough to PR the course but it wasn't meant to be.
Moving forward my goal race is the Houston HM but I will want to race well at the Turkey Trot.
Monday 14
Resting HR 54. Sleep score 83. Body battery 86/45 (23).
Travel to home to Knoxville. The train ride to O’Hare was fire. We were flying. Nothing but travel and recovery for me today.
“The tough moments are what you sign up for.” Des Linden
Tuesday 15
Resting HR 52. Sleep score 87. Body battery 100/26 (-38). Weight 178.3.
All my numbers were good but I’m still feeling a bit off. I took Emergen-C, Sinus relief medication, nose spray, and echinacea tea.
Stage 1C | Tour of Watopia Ride on Whole Lotta Lava in Watopia
Relative effort 7. 12.05 mi. Time 40:13. Avg Speed 18.0 mph. Total Ascent 643 ft. Avg HR 116 bpm.
Base
Relative effort 24. 7.87 mi. Time 1:15:02. Avg Pace 9:32 /mi. Total Ascent 246 ft. Avg HR 39 bpm.
I don't usually run West Hills but it worked for me today and I actually felt better after.
Wednesday 16
Resting HR 53. Sleep score 73. Body battery 78/28 (17). Weight 178.0.
I haven't had alcohol since Sunday.
I had my chiro appointment this morning. When I originally made the appointment I was struggling with neck and lower back pain, mostly in the morning. My neck had limited extension and with pain. My lower back was would almost spasm and I had limited flexion. Dr. Eckert said my spine is tight but he did get it to move.
I got massage therapist recommendations that I need to follow up on.
Stage 1 | Tour of Watopia Ride on Mountain Route in Watopia
Relative effort 17. 18.51 mi. Time 1:26:29. Avg Speed 12.8 mph. Total Ascent 2,228 ft. Avg HR 118 bpm.
This was very climby and it aggravated my left knee.
Night stretch 10'
Thursday 17
Resting HR 58. Sleep score 78. Body battery 75/18 (-15). Weight 177.1.
I was up several times during the night. I almost decided to sleep in, but I never went back to sleep.
Abs 2’
GMP Efforts
Relative effort 36. A little faster than GMP. 10, 9, 8, 7 Avg HR .
I enjoy marathon training. I was a little slow on rep 1, but nailed the spits on the other 3.
Leg Session 13' - squats 3/10, calf 3/15, Bulgarian squats 3/8, SL RDL 3/8, clams 3/10, hip flex 3/10
Night stretch 10’
Friday 18
Resting HR 59. Sleep score 78. Body battery 61/17 (-3). Weight 175.6.
My left knee is complaining about something this morning. It could be the 2.2k of climbing on the Tour of Watopia Stage 1 A ride I did Wednesday.
The Hour Run
Relative effort 16. 6.41 mi. Time 1:00:02. Avg Pace 9:22 /mi. Total Ascent 102 ft. Avg HR 137 bpm.
The hour run - this is a staple of endurance training. I am a little tired but finished strong.
Recover 5' - Quick loosen up with Nikki Hiltz plus squats
MVNT Break 5' - push up, Knee Agility squats, shoulder bands, shoulder d-bell combo
Saturday 19
Resting HR 59. Sleep score 74. Body battery 64/10 (-14). Weight 176.6.
Long Run
Relative effort 25. 10.02 mi. Time 1:34:58. Avg Pace 9:29 /mi. Total Ascent 243 ft. Avg HR 135 bpm.
We went to Jerry and Amanda’s for a fall gathering. We had chili and watched some football. Without any provocation, my right hamstring started hurting.
Sunday 20
Resting HR 54. Sleep score 83. Body battery 83/20 (37). Weight 175.6.
NTC Hip-Release Flow 20'
Abs 2'
Sunday Toast - Recovery
Relative effort 6. 3.01 mi. Time 30:49. Avg Pace 10:14 /mi. Total Ascent 105 ft. Avg HR 125 bpm.
I kept it slow and wasn’t hindered by my hamstring.
