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