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.