NINE 9 - 15 (93.8)

Monday 9

The worst vacation hangover ever. Resting HR 58. Weight 172.4. Sleep 7h 57m. Deep 2h 3m. Light 5h 54m. Awake 5m. I didn't sleep that great, but was up at 5 for our first morning run.
Morning flow: mobility and core.

Haw Ridge Lot Out-n-Back

I ran in the Ride ISO 2s. Relative effort 40. Feels like 66. It is much easier to run in the cooler temps. 4.05 mi. Time 35:56. Avg Pace 8:52 min/mi. Elev Gain 168 ft. Avg HR 143 bpm. I had no calf issues.

Gym session: Core and mobility flow. Kettlebell flow. Total body strength. Hydro massage.

Tuesday 10

Resting HR 57. Weight 171.2. Sleep 7h 36m. Deep 4h 52m. Light 2h 44m. Awake 7m. Day 2 of getting up early to run. I did sleep better, even with an alarm set.
Morning flow: mobility and core.

Planet Fitness 6 Mile Loop

I ran in the Guide ISO 2.0. Relative effort 60. 6.01 mi. Time 54:12. Avg Pace 9:02 min/mi. Elev Gain 160 ft. Avg HR 143 bpm. At the end of the run my left knee was bothering me.

Greenway Ride and Beer

14.33 mi. Time 1:17:57. Avg Speed 11.0 mph. Elev Gain 400 ft. Avg HR 114 bpm. Left knee was an issue near the end of this easy ride.

Wednesday 11

Resting HR 62. Weight 170.0. Sleep 8h 27m. Deep 4h 27m. Light 4h 0m. Awake 11m. Even with really good hydration over the past several days, I got a nasty left calf cramp last night. I'm still having left hip issues and my left knee still feels wonky.

Yoga flow 20 minutes.

Riding with the Beez

Relative effort 45. 25.46 mi. Time 1:35:36. Avg Speed 16.0 mph. Elev Gain 676 ft. Avg HR 128 bpm.

Pre-bed flow: Hypervolt and stretching

Thursday 12

Resting HR 72, why was this so high? Weight 171.8. Sleep 8h 5m. Deep 2h 35m. Light 5h 30m. Awake 22m.
Morning flow: mobility and core.
Gym Session: WU: hip and ab stability. Lift: squats, dumbbell DL, shoulder press. Tweaked my lower back. I think it's related to my sore left hip.

SoKno Trails

Relative effort 58. 4 miles. Calories 558 C. Time 47:45. Avg HR 145 bpm. This was a hot one and my lower back was very tight, no extension. 

Friday 13

Resting HR 69. Weight 171.0. Sleep 7h 48m. Deep 2h 52m. Light 4h 56m. Awake 9m. My lower back slightly improved. 

Morning Run 3

Relative effort 36. 4.01 mi. Time 36:10. Avg Pace 9:01 min/mi. Elev Gain 94 ft. Avg HR 142 bpm. My hip and lower back eased up a bit during the run.

Saturday 14

Resting HR 66. Weight TOO MUCH!. Sleep 6h 19m. Deep 2h 27m. Light 3h 52m. Awake --.

Dancing Bear Bike Bash

Relative effort 37. 35.88 mi. Time 2:19:41. Avg Speed 15.4 mph. Elev Gain 1,306 ft. Avg HR 123 bpm. This was such a fun ride it was sad to see it end. Unfortunately, Justin and I both felt bad post ride. I have no idea the cause, Justin seemed to think his issue was a migraine.

Sunday 15

I'm feeling better, but I still have some GI issues. Possible is gluten sensitivity, I made too many bad decisions over the past couple days. I'm getting back on the probiotics. 

Today is recovery day with travel to VA.