TEN 1 - 6 (52.9)

Tuesday 1

Resting HR 65. Weight 172.8. Sleep 8h 0m. Deep 2h 18m. Light 5h 42m. Awake 5m.

Recovery Run

Pre-run: mobility and core. Relative effort 9. 3.09 mi. Time 30:04. Avg Pace 9:44 min/mi. Elev Gain 63 ft. Avg HR 130 bpm.

Wednesday 2

Resting HR 59. Weight 170.4. Sleep 7h 41m. Deep 2h 21m. Light 5h 20m. Awake 11m. 

15' Tempo

10 minutes easy. 15 minutes tempo 7:33.9 and 7:26.1. 10 minutes easy. Relative effort 45. 4.10 mi. Time 35:03. Avg Pace 8:32 min/mi. Elev Gain 30 ft. Avg HR 146 bpm.

Killer Beez

Maybe one more Wednesday ride before daylight goes away. Relative effort 31. 22.58 mi. Time 1:28:39. Avg Speed 15.3 mph. Elev Gain 640 ft. Avg HR 125 bpm.

Thursday 3

REST DAY!!! Resting HR 66. Weight 169.4. Sleep 7h 37m. Deep 2h 12m. Light 5h 25m. Awake 3m.

Friday 4

Resting HR 63. Weight 169.6. Sleep 8h 21m. Deep 2h 4m. Light 6h 17m. Awake --.

Gym session.

Warm up: Bike 10’

Mobility: 5’
Core: Swiss ball dead bug and mountain climbers, clams, bridge, posterior plank & side plank
Kettlebell flow: deadlift, row, clean, press & swings.
Strength: dumbbell press, row, & shoulder press. Leg press.
Recovery: Hydro massage 10’

The Fatty is not an Agile Beast

I went to the Haw Ridge Skills Park for about 30 minutes then did a little single track. Relative effort 25. 8.00 mi. Time 1:01:30. Avg Speed 7.8 mph. Elev Gain 281 ft. Avg HR 128 bpm.

Saturday 5

I slept in and that was nice. Resting HR 58. Weight 172.6. Sleep 8h 11m. Deep 1h 26m. Light 6h 45m. Awake --.

Shakeout Run

2.54 mi with 5 x 30 seconds strides. Time 23:01. Avg Pace 9:03 min/mi. Elev Gain 60 ft. Avg HR 142 bpm.

Sunday 6

Resting HR 56. Weight 171.6. Sleep 7h 59m. Deep 3h 32m. Light 4h 27m. Awake 9m. I had great pre-race sleep. 

Pre-run: mobility and glute firing exercises. 

Cross Knox 15k

Warm up: 1.5 miles with strides. All was well, feeling good.
Race splits (7:52, 7:57, 8:04, 7:53) Then my right calf blew up. The good thing is, I was on pace for a nice PR. The bad thing, I may be on the injured list for several days.

Dates of all entries of right calf issues:
2010-12-24, 2012-03-22, 2017-01-27,
2017-02-04, 2017-11-23, 2017-11-28,
2018-03-26, 2018-11-19, 2018-12-11,
2018-12-12, 2019-01-20, 2019-01-21,
2019-01-22, 2019-05-07, 2019-05-08,
2019-05-09, 2019-05-13, 2019-07-23,
2019-07-27, 2019-09-04, 2019-10-06