Monday 16
Resting HR 62. Weight 173. Sleep 7h 12m. Deep 2h 4m. Light 5h 8m. Awake 5m.
Hill Repeats
Relative effort 35. 5.02 mi. Time 44:41. Avg Pace 8:54 min/mi. Elev Gain 14 ft. Avg HR 139 bpm. The average pace for the repeats was 7:34 - 7:22. Feeling fresh.
Gym Session. WU: Bike 10’. Core: side hold rotation, Swiss ball dead bug and mountain climbers, standing Russian twist. Strength: KB swings, Pulldowns, Smith bench, Triceps Press, Shoulder Press, Seated Leg Curl. Recovery: Hydro massage 10’
My left hip remains an issue.
Gym Session. WU: Bike 10’. Core: side hold rotation, Swiss ball dead bug and mountain climbers, standing Russian twist. Strength: KB swings, Pulldowns, Smith bench, Triceps Press, Shoulder Press, Seated Leg Curl. Recovery: Hydro massage 10’
My left hip remains an issue.
Tuesday 17
Resting HR 57. Weight 171. Sleep 7h 17m. Deep 3h 29m. Light 3h 48m. Awake 10m.
Easy 4
Relative effort 39. 4.05 mi. Time 35:21. Avg Pace 8:43 min/mi. Elev Gain 103 ft. Avg HR 143 bpm (attempting to push the HR up just a bit on the easy days). My left hip tightened up some towards the end of the run.
Greenway Ride to Calhoun's
A little active recovery before tempo Wednesday.
Wednesday 18
Resting HR 63. Weight 171.2. Sleep 7h 9m. Deep 2h 58m. Light 4h 11m. Awake 7m.
Wednesday Workout
Relative effort 59. Easy 10 minutes. Tempo 20 minutes at HMP (7:42). Easy 10'. 4.78 mi. Time 40:01. Avg Pace 8:23 min/mi. Elev Gain 39 ft. Avg HR 150 bpm.
Killer Beez
Relative effort 22. 22.69 mi. Time 1:28:39. Avg Speed 15.4 mph. Elev Gain 627 ft. Avg HR 117 bpm.Thursday 19
Resting HR 64. Weight 173.4. Sleep 8h 2m. Deep 4h 1m. Light 4h 1m. Awake 1m.
Rest Day
I really need my left hip to straighten up.
Friday 20
Resting HR 57. Weight 172.8. Sleep 7h 18m. Deep 2h 34m. Light 4h 44m. Awake 3m.
Gym session. Core: back extension, hanging leg lift, Swiss ball mountain climbers, & Swiss ball dead bugs. Strength: dumbbell press & plank row; chest fly & press; cable lateral, rear delt, & dumbbell press; seated row & pull down; tricep press. Conditioning: bike 15’.
Rita's Loop
Relative effort 68. 6.00 mi. Time 53:30. Avg Pace 8:55 min/mi. Elev Gain 136 ft. Avg HR 145 bpm. Threw in a couple of faster miles for 4 (8:47) and 5 (8:33). My hip was a bother initially.
Saturday 21
Resting HR 62. Weight 172.8. Sleep 8h 25m. Deep 3h 33m. Light 4h 52m. Awake 8m.
Barley's Cycling Classic
Relative effort 120. 52.90 mi. Time 3:37:31. Avg Speed 14.6 mph. Elev Gain 3,294 ft. Avg HR 130 bpm. I was a little disappointed by the speed but the elevation but me in my place.Too many beers.
Sunday 22
Resting HR 66. Sleep 9h 36m. Deep 3h 35m. Light 6h 1m. Awake 2m.
