AUGUST STATS

RUNNING - 121.8
RUN ELEVATION - 5918
RACES - None
CYCLING - 159.5
ALL ACTIVITIES - 281.3
STRENGTH SESSIONS - 7, joined Planet Fitness

EIGHT 26 - 31

Monday 26

Resting HR 61. Weight 173.2. Sleep 7h 56m. Deep 2h 54m. Light 5h 2m. Awake 8m.

6 Easy with Strides

I wore the Hoka Cliftons today. They're the full squish of running shoes and I typically use them for easy, short runs. Today the third toe on my right foot took a beating. It's been blistered up for some time and now it seems the toenails will be lost. It was rainy and cooler than usual which made be feel better. Relative Effort 56. 6.01 mi. Time 53:41. Avg Pace 8:56 min/mi. Elev Gain 93 ft. Avg HR 142 bpm.

Night flow. 20 minutes. I hoping this practice makes sleeping better.

Tuesday 27

Resting HR 64. Weight 171.6. Sleep 8h 14m. Deep 3h 33m. Light 4h 41m. Awake 13m.

Suttree's Landing to Ijams

Most of my training shoes are at their end of life mileage so I ordered a pair of Guide ISOs. They today and I broke them with this 6 miler.  It was a hot one, feels like 88. I struggled with the elevation and heat. NOT my best run.  I felt off with the strides. Relative effort 72. 6.00 mi. Time 54:12. Avg Pace 9:02 min/mi. Elev Gain 140 ft. Avg HR 139 bpm.

Wednesday 28

I rested well last night, didn't wake up until around 7:00. Resting HR 64. Weight 171.2. Sleep 8h 9m. Deep 2h 47m. Light 5h 22m. Awake --.

Lunch Lift: I put in about 50 minutes of total body strengthening and finished up with the Hydro Massage. My left shoulder remains an issue with overhead pushing. The of these strength session is to hopefully bulletproof the body in preparation for fall and spring races.

Killer Beez

I was off for the ride out to the lake. My focus was wavering and the sun was aggravating my eyes. I hit Beal's Chapel pretty hard and that helped wake me up a little bit. I had more energy and focus on the return trip. No PRs and a relative effort of 18. 20.79 mi. Time 1:20:22. Avg Speed 15.5 mph. Elev Gain 561 ft. Avg HR 117 bpm.

Thursday 29

No morning flow and only one cup of coffee. Resting HR 62. Weight 171.6. I was a little surprised I was lighter after Azul. I slept good, 7h 9m. Deep 3h 0m. Light 4h 9m. Awake 7m. 

Massage therapy appointment revealed no sore spots or imbalances. 

1 Easy - 4 with Speed Play - 1 Easy

What an awesome weather day. It's starting to feel a bit like fall. I probably shouldn't have run after massage but it was too nice not to. Pre-run focus on firing the glutes and ankle mobility. Mile 1 9:08 easy. Miles 2-5 had 2 segments each of speed play. Mile 6 easy 9:24.

Friday 30

I've been staying up later and getting up later but sleeping well all week. Resting HR 62. Weight 170.8. Sleep 7h 52m. Deep 3h 25m. Light 4h 27m. Awake 6m.

Big Oak > Quarry > Gallaher

Easy trail running. This was not a personal FKT, but it was a good effort with no walking or breaks. Relative effort 94. Calories 754 C. Time 1:05:16. Avg HR 149 bpm.

Strength Session. 10 minutes core and mobility. 25 minutes total body body strength. 10 minutes Hydro Massage.

Saturday 31

Travel to San Diego. 

EIGHT 19 - 25 (80.3)

Weekly Intentions (what makes you better):

1. eat enough
2. eat good
3. stop crazing at home (i.e., stop grabbing a handful of M&Ms everytime I walk past the bag)
4. mobility
5. core

Monday 19

Resting HR 58. Sleep 5h 58m. Deep 2h 49m. Light 3h 9m. Awake 12m. Weight 173.4.

Morning flow 15 minutes.

The plan was to run at lunch then ride after work. I got busy and couldn't get out at lunch. When I was ready to go the Feels Like was 102.

Greenway Ride

Relative Effort 23. 12.03 mi. Time 51:09. Avg Speed 14.1 mph. Elev Gain 196 ft. Avg HR 129 bpm.

Easy with Strides

Relative Effort 84. 5.01 mi. Time 44:31. Avg Pace 8:53 min/mi. Elev Gain 87 ft. Avg HR 156 bpm.

Tuesday 20

Resting HR 69. Sleep 8h 9m. Deep 3h 47m. Light 4h 22m. Awake 10m. Weight 170.4. 

Not Easy with Strides

Relative Effort 85. 6.01 mi. Time 56:04. Avg Pace 9:20 min/mi. Elev Gain 34 ft. Avg HR 151 bpm. Feels Like 98. This heat is no joke.

Night flow: 15 minutes of yoga

Wednesday 21

Resting HR 67. Sleep 6h 2m. Deep 2h 9m. Light 4h 0m. Awake 7m. Weight 170.4.

Killer Beez

Laps 4 and 5 averaged over 18 mph. Relative Effort 83. 25.52 mi. Time 1:34:49. Avg Speed 16.2 mph. Elev Gain 709 ft. Avg HR 138 bpm.

Thursday 22

Resting HR 73. Weight 169.8. Sleep 7h 44m. Deep 4h 4m. Light 3h 40m. Awake 3m. I'm staying up too late and working too much.

7 with a Pick Up

Relative Effort 105. 7.25 mi. Time 1:06:52. Avg Pace 9:13 min/mi. Elev Gain 289 ft. Avg HR 152 bpm.

Friday 23

Resting HR 71. This has been too high for too long. Weight 172.4. Sleep 7h 33m. Deep 1h 5m. Light 5h 58m. Awake 7m.

Comedy of errors. Big plans. The goal was Loyston Point for MTB and trail run. We get there and I have forgotten my helmet and Justin's knee was swollen. Gave up and went home.
Planet Fitness Day 1: Total body strengthening and Hydromassage 60 minutes

Saturday 24

Resting HR 66. Weight 172.6. Sleep 8h 20m. Deep 4h 52m. Light 3h 28m. Awake 4m. Garmin got this one all wrong, I hardly slept more than a few naps.

Roadkill Long Run

Relative Effort 131. 10.01 mi. Time 1:32:36. Avg Pace 9:15 min/mi. Elev Gain 234 ft. Avg HR 147 bpm.

Planet Fitness Day 2: Core, stretch, and Hydromassage 40 minutes

Sunday 25

Resting HR. Weight 173.0.

Single Track and Gravel

Sinkhole > Boulder > Black Oak > Quarry > Poplar Creek. Relative Effort 37. 14.51 mi. Time 1:26:13. Avg Speed 10.1 mph. Elev Gain 823 ft. Avg HR 127 bpm.

EIGHT 12 - 18 (26.4)

Monday 12

First night in Bellevue equals poor sleep. Resting HR 67. Sleep 5h 41m. Deep 1h 51m. Light 3h 50m. Awake 6m.

Bellevue Run

Relative Effort 49. 4.19 mi. Time 37:14. Avg Pace 8:53 min/mi. Elev Gain 152 ft. Avg HR 146 bpm. Feels like fall out here, temps in the high 50s low 60s in the mornings. I found a nice little city park with a half mile cinder track where I did 7 or 8 laps.
Made it through day one of Visual Studio Live! Microsoft campus is pretty awesome, assuming it would be a cool place to work. My diet was good. I got glutened at breakfast with an English muffin with egg, sausage and cheese. There was lots of great fruit though. Lunch was at the Commons, there I had roasted chicken with potatoes and broccoli. Afternoon snack was an ice cream sandwich and an apple. I wasn't too hungry, so for dinner I got fish tacos with corn salad.

Tuesday 13

Resting HR 61. Sleep 6h 34m. Deep 1h 47m. Light 4h 47m. Awake 13m.

I think I slept better but Garmin says I did not, maybe there will be an update later today.
Gym Session: Elliptical 20 minutes. Strength 10 minutes

Wednesday 14

Resting HR 62. Sleep 6h 41m. Deep 2h 7m. Light 4h 34m. Awake 2m.

M&Ms and Hills

Relative Effort 56. 6.01 mi. Time 56:53. Avg Pace 9:28 min/mi. Elev Gain 724 ft. Avg HR 142 bpm. A couple of dead ends and lots of hills.

Thursday 15

Resting HR 64. Sleep 7h 48m. Deep 2h 0m. Light 5h 48m. Awake 10m. This was the best sleep since I got out here.

MP and 200m Repeats

Relative Effort 46. 6.01 mi. Time 52:54. Avg Pace 8:48 min/mi. Elev Gain 278 ft. Avg HR 139 bpm.
Gym Session: 22 minutes of total body.

Friday 16

Resting HR 68. Sleep 6h 29m. Deep 3h 0m. Light 3h 29m. Awake --.

Up and out early for 8:00 to 5:00 session. No activity.

Saturday 17

Resting HR 68. Sleep 6h 44m. Deep 2h 41m. Light 4h 3m. Awake 10m.

Up at 4:00 A.M. PST to travel home from Seattle.

Sunday 18

Resting HR 63. Sleep 8h 47m. Deep 2h 20m. Light 6h 27m. Awake --.

Social Ride with Fam

Easy peazy. Mileage for this week was down due to travel. I viewed it as a recovery week.

EIGHT 5 - 11 (78.9)

Monday 5

Resting HR 59. Weight 170.2. Sleep 8h 43m. Deep 2h 47m. Light 5h 56m. Awake 3m.
Morning flow. Hypervolt only.

North Boundary (new loop)

Guard Shack Gate > Big Black Oak > Quarry > Gallaher > North Boundary > Boulder

Relative Effort 34. 5.71 mi. Time 1:01:19. Avg Pace 10:44 min/mi. Elev Gain 486 ft. Avg HR 144 bpm.

Tuesday 6

Resting HR 68. Weight 173.2. Sleep 7h 49m. Deep 2h 1m. Light 5h 48m. Awake 7m. 

Morning flow. 15 minutes.

Hill Repeats

Relative Effort 27. 5.10 mi. Time 47:07. Avg Pace 9:15 min/mi. Elev Gain 292 ft. Avg HR 145 bpm.

Wednesday 7

Resting HR 61. Weight 170.6. Sleep 7h 25m. Deep 2h 45m. Light 4h 40m. Awake --.

Killer Beez Ride

Relative Effort 44. 6 segment PRs. 25.96 mi. Time 1:37:54. Avg Speed 15.9 mph. Elev Gain 673 ft. Avg HR 127 bpm.

Thursday 8

Up too late and too early. Resting HR 68. Weight 171.8. Sleep 5h 41m. Deep 2h 23m. Light 3h 18m. Awake 5m.

CB 6 with a High Roller

Relative Effort 70. 6.04 mi. Time 55:31. Avg Pace 9:12 min/mi. Elev Gain 195 ft. Avg HR 146 bpm.

Friday 9

Resting HR 61. Weight 169.2. Sleep 7h 41m. Deep 2h 49m. Light 4h 52m. Awake 2m. Better than last night.

Knoxville Long Run

Relative Effort 129. 12.01 mi. Time 1:52:48. Avg Pace 9:23 min/mi. Elev Gain 422 ft. Avg HR 144 bpm. This was a sweatfest like no other.

Saturday 10

Resting HR 56. Weight 169.4. Sleep 9h 17m. Deep 2h 12m. Light 7h 5m. Awake 1m.

Easy Run

Relative Effort 31. 3.81 mi. Time 35:03. Avg Pace 9:12 min/mi. Elev Gain 3 ft. Avg HR 141 bpm.

Marina > Turnpike

Relative Effort 57. 20.24 mi. Time 1:18:35. Avg Speed 15.5 mph. Elev Gain 499 ft. Avg HR 136 bpm.

Sunday 11

Resting HR 66. Weight 169.4. Sleep 7h 54m. Deep 2h 4m. Light 5h 50m. Awake 1m. 

Travel to Seattle. Exhausting.

EIGHT 1 - 4 (71.0)

Thursday 1

Resting HR 61. Weight 172.4. Sleep 5h 51m. Deep 2h 27m. Light 3h 24m. Awake 6m. I think I had work on my mind last night.

Morning flow.

Tempo/Progression

A little speed play. Relative effort 55. 3 miles at 8:26.7, 7:59.0, and 7:38.9. 6.00 mi. Time 51:54. Avg Pace 8:39 min/mi. Elev Gain 75 ft. Avg HR 154 bpm.
Evening flow.

Friday 2

Resting HR 59. Weight 171.0. Sleep 8h 0m. Deep 3h 15m. Light 4h 45m. Awake 2m.
Afternoon flow.
Today's double got stormed out. Bummer, no miles.

Saturday 3

Resting HR 61. Weight 172.8. Sleep 8h 12m. Deep 2h 49m. Light 5h 23m. Awake --.

Morning flow.

Roadkill Long Run

Relative Effort 41. 12.15 mi. Time 1:58:03. Avg Pace 9:43 min/mi. Elev Gain 403 ft. Avg HR 140 bpm.

Sunday 4

Resting HR 60. Weight 172.4. Sleep 8h 36m. Deep 2h 31m. Light 6h 5m. Awake 5m. 

Morning flow. Hypervolt only.

Butterflies 30

Relative Effort 38, compared to 80 on initial Butterflies for Hope ride. 30.31 mi. Time 1:56:26. Avg Speed 15.6 mph. Elev Gain 1,529 ft. Avg HR 132 bpm. Fun ride showing improvement. 

Easy 20

Run brick. 2.29 mi. Time 20:01. Avg Pace 8:43 min/mi. Elev Gain --. Avg HR 153 bpm.