JULY STATS

RUNNING - 90.7
RACES - AJC Peachtree 10k
CYCLING - 325.7 Tour de Rocky Top
ALL ACTIVITIES - 417.4 (biggest month ever - again)
STRENGTH SESSIONS - 0

SEVEN 29 - 31

Monday 29

Resting HR 59. Weight 174 (shaking my head). Sleep 4h 53m (I hope I slept more than this. I am tired). Deep 2h 38m. Light 2h 15m. Awake --.

Morning flow.

Balter Beer Run

Relative Effort 12. 4.00 mi. Time 39:01. Avg Pace 9:45 min/mi. Elev Gain 219 ft. Avg HR 137 bpm.

Evening flow.

Tuesday 30

Resting HR 58. Weight 172.8. Sleep 7h 14m. Deep 2h 24m. Light 4h 50m. Awake 3m.
Morning flow. 

Easy with a Pick Up

Relative Effort 39. 6.00 mi. Time 54:27. Avg Pace 9:04 min/mi. Elev Gain 138 ft. Avg HR 147 bpm. 8:46 per mi for the last 2 miles.

Evening flow.

Wednesday 31

Biggest month ever, again. 

Resting HR 60. Weight 170.6. Sleep 7h 57m. Deep 2h 31m. Light 5h 26m. Awake 7m. 

No time for morning flow. I got up late.

Easy Fam Ride

10.19 mi. Time 1:08:41. Avg Speed 8.9 mph. Elev Gain 111 ft. Avg HR 136 bpm.

SEVEN 22 - 28 (129.5)

Monday 22

Resting HR 58. Weight 173.8. Sleep 7h 6m. Deep 1h 35m. Light 5h 31m. Awake --. 

My ride/run double got stormed out.

"Many times I've thought about quitting but it seems that giving up on something you love so much is harder than the setbacks I've faced." Laura Dennis

Tuesday 23

Resting HR 56. Weight 172.2. Sleep 6h 6m. Deep 2h 24m. Light 3h 42m. Awake 8m.

Hill Repeats

1.5 up. 6 x 200m hill repeats. 1.5 down. 5.01 mi. Time 45:14. Avg Pace 9:02 min/mi. Elev Gain 23 ft. Avg HR 147 bpm.  I had some right calf tightness.

Wednesday 24

Resting HR 56. Weight 169.8 (first time in a long time I'm below 170). Sleep 7h 36m. Deep 3h 13m. Light 4h 23m. Awake 2m.

Easy with Strides

4.25 mi. Time 38:22. Avg Pace 9:02 min/mi. Elev Gain 1 ft (Strava had this at 177). Avg HR 145 bpm. I'm beginning to have some right achilles/calf issues.

Ride with the Beez

25.53 mi. Time 1:36:32. Avg Speed 15.9 mph. Elev Gain 682 ft. Avg HR 131 bpm.

Thursday 25

Resting HR 65 (this was high and maybe why I don't feel too great). Weight 171.4. Sleep 6h 2m. Deep 2h 36m. Light 3h 26m. Awake --.

Evening Ride Around Oak Ridge

15.17 mi. Time 1:00:02. Avg Speed 15.2 mph. Elev Gain 477 ft. Avg HR 133 bpm.

Friday 26

Resting HR 61. Weight 170.4. Sleep 7h 44m. Deep 3h 56m. Light 3h 48m. Awake 10m.

Loyston Short Loop

5.11 mi. Time 56:38. Elev Gain 807. Avg HR 143 bpm.

Loyston Revisited

8.17 mi. Time 1:03:53. Avg Speed 7.7 mph. Elev Gain 739 ft. Avg HR 133 bpm. I was tentative and tight but stayed upright.

Low grade headache most of the evening. Possibly dehydrated. 

Saturday 27

Resting HR 63. Sleep 7h 40m. Deep 2h 3m. Light 5h 37m. Awake 2m.

Roadkill Long Run

12.00 mi. Time 1:53:21. Avg Pace 9:27 min/mi. Elev Gain 411 ft. Avg HR 138 bpm. I had some right calf issue at the end of loop one. It originally started this morning going up the stairs to warm up.

Sunday 28

Resting HR 59. Weight 172.4. Sleep 8h 14m. Deep 3h 1m. Light 5h 13m. Awake --. 

Walland to Elkmont and Tremont

54.26 mi. Time 3:32:11. Avg Speed 15.3 mph. Elev Gain 1,539 ft. Avg HR 117 bpm.

SEVEN 18 - 21 (95.7)

Monday 15

Resting HR 57. Weight 176.6 (this is embarrassing). Sleep 7h 54m. Deep 3h 37m. Light 4h 17m. Awake 1m.

Morning flow: 10 minutes - strength.

Turnpike Ride

16.42 mi. Time 52:05. Avg Speed 18.9 mph. Elev Gain 272 ft. Avg HR 136 bpm.

Easy Run Brick

3.30 mi. Time 30:02. Avg Pace 9:06 min/mi. Elev Gain 62 ft. Avg HR 152 bpm.

Tuesday 16

Resting HR 62. Weight 173.4. Sleep 7h 12m. Deep 1h 49m. Light 5h 23m. Awake 6m. I don't think I actually slept this much, more like 5 hours. I'm very tired and foresee a nap in my future.
Picked Kristen up at the airport and napped when I got home.

Solo on Cherokee

15.26 mi. Time 1:00:32. Avg Speed 15.1 mph. Elev Gain 342 ft. Avg HR 131 bpm. Legs were tired and feels like 93 sufferfest.

Wednesday 17

Resting HR 66, HR is creeping up. Weight 172.6. Sleep 8h 6m. Deep 2h 3m. Light 6h 3m. Awake 2m. I'm calling bullshit, I didn't sleep that great.

Morning flow: 5 minutes - strength.

Pre-Ride Run

4.01 mi. Time 35:13. Avg Pace 8:47 min/mi. Elev Gain 238 ft. Avg HR 153 bpm. My effort may have been a bit too high.

Riding with the Beez

25.55 mi. Time 1:42:06. Avg Speed 15.0 mph. Elev Gain 499 ft. Avg HR 138 bpm. Easy riding with a couple of pickups.

Thursday 18

Resting HR 73, YIKES. Weight 171.6. Sleep 6h 45m. Deep 1h 36m. Light 5h 9m. Awake --.

Not so easy 8

8.01 mi. Time 1:15:55. Avg Pace 9:29 min/mi. Elev Gain 320 ft. Avg HR 152 bpm.

Friday 19

Resting HR 60. Weight 171.2. Sleep 8h 27m. Deep 3h 9m. Light 5h 18m. Awake 6m.

Saturday 20

Resting HR 55. Weight no weight. Sleep 8h 19m. Deep 2h 49m. Light 5h 30m. Awake 6m.

Roadkill Miles

10.01 mi. Time 1:33:27. Avg Pace 9:20 min/mi. Elev Gain 1,227 ft. Avg HR 149 bpm. The last 2 miles were sub-marathon pace.

Sunday 21

Resting HR 55. Weight no weight. Sleep 8h 49m. Deep 3h 35m. Light 5h 14m. Awake 6m.

Greenway Ride

13.15 mi. Time 1:02:44. Avg Speed 12.6 mph. Elev Gain 301 ft. Avg HR 112 bpm.

Weekly total: Distance: 95.70 mi. Time: 8:32:04. Calories: 4,639 C.

SEVEN 8 - 14 (65.3)

Monday 8

Resting HR 60. Weight 172.6. Sleep 7h 43m. Deep 2h 28m. Light 5h 15m. 

Morning flow: 12 minutes - core, mobility, and push ups.

Cherokee Ride

16.88 mi. Time 58:32. Avg Speed 17.3 mph. Elev Gain 293 ft. Avg HR 133 bpm. Feels like 92. Stronger because of Saturday.

Balter Run

4.01 mi. Time 37:19. Avg Pace 9:19 min/mi. Elev Gain 200 ft. Avg HR 150 bpm. Feels like 99.

Tuesday 9

Resting HR 64. Weight 171.4. Sleep 7h 20m. Deep 1h 45m. Light 5h 35m. Awake 2m. 

Morning flow: 10 minutes - flow and mobility.

Feels Like 103

4.59 mi. Time 46:33. Avg Pace 10:08 min/mi. Elev Gain 210 ft. Avg HR 135 bpm.

Wednesday 10

Resting HR 61. Weight 171.8. 8h 13m. Deep 4h 7m. Light 4h 6m. Awake 16m.

Morning flow: 10 minutes - flow and mobility.

Killer Beez

22.63 mi. Time 1:25:51. Avg Speed 15.8 mph. Elev Gain 379 ft. Avg HR 124 bpm.

Thursday 11

Resting HR 66. Weight 172.4. Sleep 7h 43m. Deep 3h 19m. Light 4h 24m. Awake 8m. 

Morning flow: 10 minutes - flow, core, and mobility.

Haw Ridge Run

I felt a little stronger on the hills. 5.07 mi. Time1:01:58. Avg Pace 12:14 min/mi. Elev Gain 304 ft. Avg HR 134 bpm.

Friday 12

Resting HR 61. Weight 172.4. Sleep 7h 49m. Deep 2h 36m. Light 5h 13m. Awake 6m.

Morning flow: 10 minutes - flow, core, and mobility.

Loyston Broke Me

12.10 mi. Time 1:37:06. Avg Speed 7.5 mph. Elev Gain 1,209 ft. Avg HR 120 bpm. I washed out in a not so bad turn and went down hard. Banged up knee, chin, shoulder, and face. I've got healing to do.

Saturday 13

I bailed on the morning ride and racing this evening. Very sore still from the crash. Travel to Virginia.

After being on my feet all evening at the race my lower leg is swollen and sore. I may have broken something. If there is no improvement by Monday I'll go for x-rays.

Sunday 14

Travel home. My leg is much improved but I plan to take another day to recover. 

SEVEN 1 - 7 (105.8) Peachtree 10k

Monday 1

Resting HR 70 (too high). Weight 175.4. Sleep was interrupted. I was sick last night and didn't feel good all day. Rest day. No alcohol or sweets.

Tuesday 2

Resting HR 55 (wow, is this my heart off alcohol?). Weight 174.0. I slept good but had to get up more than once to go to the bathroom. I eventually overslept.

Dodging Thunderstorms

LMLS. 4.01 miles. 5 x 100m strides. Time 34:19. Avg Pace 8:34 min/mile. Elev Gain 14 ft. Justin says I need to quit avoiding the hills. Avg HR 142 bpm.

Wednesday 3

Resting HR 61. Weight 173.8. 

Cherokee Ride

15.86 mi. Time 58:30. Avg Speed 16.3 mph. Elev Gain 471 ft. Avg HR 130 bpm.

Travel to Atlanta and lots of walking at the expo.

Thursday 4

Resting HR 61. Good sleep but only 1:58 deep sleep. 

AJC Peachtree 10k

6.28 mi (I didn't run the tangents). Time 49:11 (missed my course record by 15 seconds). Avg Pace 7:50 min/mi (better than 2015). Elev Gain 228 ft. Avg HR 164.

We had a nap before the Braves game but still exhausted.

Friday 5

Resting HR 53. Sleep was okay.

Calhoun's Ride

10.66 mi. Time 52:30. Avg Speed 12.2 mph. Elev Gain 206 ft. Avg HR 122 bpm. Calhoun's Strawberry Shortcake.

Saturday 6

Resting HR 63. Crappy sleep 5h 34m. Deep 57m. Light 4h 37m. Awake 2m. Weight 175.6 (WTF).

Tour de Rocky Top

63.95 mi (my first metric century). Time 4:28:50. Avg Speed 14.3 mph. Elev Gain 3,102 ft (Strava 3861 ft). Avg HR 133 bpm.

Sunday 7

Resting HR 64. Good sleep. 

Recovery Run

4.01 mi. Time 5:53. Avg Pace 8:57 min/mi. Elev Gain 118 ft. Avg HR 138 bpm.

Recovery mode, lazy river and napping.