Summary
Relative effort: 142Runs/mileage: 6/35.97 (1,327.39)Rides/mileage: 1/15.75 (1,316.07)Elevation: 1,562Endurance training time: 6:49Ancillary Activities: 0:39Average weight: 176.1Resting HR: 55Sleep score: 77
My goals for the week are 6 runs and 3 rides. I think I will stay away from the hilly rides for the time being. I also need to do better with Ancillary Activities.
Monday 21
Resting HR 58. Sleep score 81; I was awake a few times but overall, I slept well. Body battery 77/15 (-33). Weight 176.4.
Pre-Run 3’ - ankle eversion, lateral walk, standing TKE
Morning Run with Hill Strides
Relative effort 13. 5.62 mi with 6 x 100m hill strides. Time 56:05. Avg Pace 9:58 /mi. Total Ascent 194 ft. Avg HR 131 bpm.
It was a good day, feeling stronger than usual and my hamstring wasn't an issue.
Squat Breaks 10 x 3
"I love that I have big goals, I love that I don’t always hit them. It means I continue to have something to shoot for." Emma Bates
Zwift - Volcano Circuit in Watopia
Relative effort 9. 15.75 mi. Time 1:00:24. Avg Speed 15.6 mph. Total Ascent 423 ft. Avg HR 108 bpm.
This started out as a group ride with Bennie, but I didn't want to work hard enough to hang on. I didn't experience any knee pain. I started watching Maxxxine.
NTC Runner’s Restorative Sequence 10’
Tuesday 22
Resting HR 57. Sleep score 81. Body battery 60/10 (-10). Weight 174.7.
Squat Breaks 10 x 3
MVNT Break 5' - farmer's carry, halos, KB DL > press > tricep extension, 20s hang, dips, push ups
Recover Post-Ride Stretch 10'
The Long Run Workout
Relative effort 58. The WOD was a 1 mile time trial. I opted to do my Garmin suggested workout. 3 x 8' (Avg Paces 8:06, 8:03, 7:59, 7:54). I tried a Ketone shot pre-run, I'm not sure if I experienced any change. I noticed my right calf was acting up. I need more calf and hamstring strength.
Pros and Cons of Group Run and Workouts
Pro - running with faster runners can motivate you to run faster
Con - running with faster runners can motivate you to run faster
Pro - you expand your circle of friends
Pro - hard things done together seem easier
Con - start times are more stringent
Pro - motivation to show up
Wednesday 23
Resting HR 57. Sleep score 68. Body battery 43/14 (28). Weight 174.9.
MVNT Break 7' - SL RDL 2/8, standing calf 2/20, seated calf 2/20
MVNT Break 4' - squats x 10, Abs, hip flexor and hamstring stretch
It was 5:30 before I found the time to ride and by then my motivation was gone. I made the decision it was too late to ride.
Thursday 24
Resting HR 53. Sleep score 82. Body battery 75/25 (5). Weight 176.7.
I woke with a burning feeling in my gut, and I just wanted to stay in bed. Hitting my goals keeps my getting out the door.
Morning Run
Relative effort 12. 5.36 mi. Time 52:20. Avg Pace 9:46 /mi. Total Ascent 154 ft. Avg HR 130 bpm.
The flooring guy got started early and the job, or at least my involvement with the job was different than I was told. I thought they would work one room at a time and moving things as they went, NOPE. We had to empty the gym and sewing rooms, moving everything into the other rooms. When they finished for the day, we had to move everything back and empty my office and the other bedroom. This was my functional strength session for the day.
My gut issues continued I threw up after dinner. That was nice.
Friday 25
Resting HR 55. Sleep score 78. Body battery 89/49 (8). Weight 176.6.
I didn't get my run in. We are still moving a lot of furniture back and forth while doing some deep cleaning and reorganization.
Saturday 26
Resting HR 51. Sleep score 75. Body battery 94/21 (-28). Weight 177.1.
Morning Long Run
Relative effort 37. 12.01 mi. Time 1:51:12. Avg Pace 9:16 /mi. Total Ascent 489 ft. Avg HR 138 bpm.
This was a good one, GMP for the last 3 miles. My right shoe felt too tight at the end of the run. I'm questioning the need to move up a 1/2 size.
We are still trying to get the upstairs in order. Lots of functional strength.
Sunday 27
Resting HR 54. Sleep score 73. Body battery 68/17 (14). Weight 176.6.
We're still working on getting the upstairs put back together. I'm ready to move on to something else.
Sunday Toast
Relative effort 7. 3.29 mi. Time 32:02. Avg Pace 9:45 /mi. Total Ascent 102 ft. Avg HR 130 bpm.
I tried some post-run Tippy Birds and I couldn't do them on my right. I need some Posterior Chain shit.
KTC Halloween Beer Run
Relative effort 6. 2.79 mi. Time 35:58. Avg Pace 12:53 /mi. Total Ascent 59 ft. Avg HR 117 bpm.
I ran with Ken Sirois and it was nice catching up.
