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.